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Zucchini vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between zucchini and tomato sauce

  • Zucchini is richer in vitamin C and vitamin B6, yet tomato sauce is richer in vitamin E, iron, and copper.
  • Daily need coverage for vitamin C for zucchini is 12% higher.
  • Zucchini contains 3 times more folate than tomato sauce. Zucchini contains 24µg of folate, while tomato sauce contains 9µg.
  • Zucchini has a lower glycemic index than tomato sauce.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Tomato sauce, canned, no salt added.

Infographic

Zucchini vs Tomato sauce infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +56.6%
Contains more PotassiumPotassium +13.8%
Contains more IronIron +159.5%
Contains more CopperCopper +117%
Contains more SeleniumSelenium +200%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +155.7%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +44.6%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin KVitamin K +53.6%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +120%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B3Vitamin B3 +119.7%
Contains more Vitamin B5Vitamin B5 +51.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more CarbsCarbs +70.7%
Contains more OtherOther +235.1%
~equal in Protein ~1.2g
~equal in Fats ~0.3g
~equal in Water ~91.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains less Sat. FatSaturated fat -51.2%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +33%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +40%
Contains more GlucoseGlucose +70.1%
Contains more FructoseFructose +21%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Tomato sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Tomato sauce DV% diff.
Vitamin C 17.9mg 7mg 12%
Vitamin E 0.12mg 1.44mg 9%
Copper 0.053mg 0.115mg 7%
Iron 0.37mg 0.96mg 7%
Vitamin B6 0.163mg 0.098mg 5%
Folate 24µg 9µg 4%
Manganese 0.177mg 0.113mg 3%
Vitamin B3 0.451mg 0.991mg 3%
Vitamin B2 0.094mg 0.065mg 2%
Phosphorus 38mg 27mg 2%
Vitamin B5 0.204mg 0.309mg 2%
Fiber 1g 1.5g 2%
Vitamin B1 0.045mg 0.024mg 2%
Zinc 0.32mg 0.22mg 1%
Potassium 261mg 297mg 1%
Magnesium 18mg 15mg 1%
Vitamin A 10µg 22µg 1%
Carbs 3.11g 5.31g 1%
Vitamin K 4.3µg 2.8µg 1%
Selenium 0.2µg 0.6µg 1%
Calories 17kcal 24kcal 0%
Protein 1.21g 1.2g 0%
Fats 0.32g 0.3g 0%
Net carbs 2.11g 3.81g N/A
Calcium 16mg 14mg 0%
Sugar 2.5g 3.56g N/A
Sodium 8mg 11mg 0%
Choline 9.5mg 9.9mg 0%
Saturated fat 0.084g 0.041g 0%
Monounsaturated fat 0.011g 0.044g 0%
Polyunsaturated fat 0.091g 0.121g 0%
Tryptophan 0.01mg 0.009mg 0%
Threonine 0.029mg 0.037mg 0%
Isoleucine 0.044mg 0.025mg 0%
Leucine 0.071mg 0.034mg 0%
Lysine 0.067mg 0.037mg 0%
Methionine 0.018mg 0.008mg 0%
Phenylalanine 0.043mg 0.036mg 0%
Valine 0.054mg 0.025mg 0%
Histidine 0.026mg 0.02mg 0%
Fructose 1.38g 1.67g 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Tomato sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Zucchini
12%
Tomato sauce
Minerals Daily Need Coverage Score
12%
Zucchini
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 16)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.043g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.