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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
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
Saturated fat:
Sat. Fat
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
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
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
12%
15%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 16)
Which food is lower in Saturated fat?
Tomato sauce is lower in Saturated fat (difference - 0.043g)
Which food is cheaper?
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?
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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.