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Zucchini vs Tomato - In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Tomato?

  • Zucchini has more Vitamin B6, and Vitamin B2 than Tomato.
  • Tomato has 5 times less Vitamin B2 than Zucchini. Zucchini has 0.094mg of Vitamin B2, while Tomato has 0.019mg.

We used Squash, summer, zucchini, includes skin, raw and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Zucchini vs Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +60%
Contains more Iron +37%
Contains more Magnesium +63.6%
Contains more Phosphorus +58.3%
Contains more Potassium +10.1%
Contains more Zinc +88.2%
Contains less Sodium -37.5%
Contains more Copper +11.3%
Equal in Potassium - 237
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +60%
Contains more Iron +37%
Contains more Magnesium +63.6%
Contains more Phosphorus +58.3%
Contains more Potassium +10.1%
Contains more Zinc +88.2%
Contains less Sodium -37.5%
Contains more Copper +11.3%
Equal in Potassium - 237

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tomato
Contains more Vitamin C +30.7%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +394.7%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +103.8%
Contains more Folate +60%
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +31.7%
Contains more Vitamin K +83.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin C +30.7%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +394.7%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +103.8%
Contains more Folate +60%
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +31.7%
Contains more Vitamin K +83.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Tomato
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Tomato Opinion
Net carbs 2.11g 2.69g Tomato
Protein 1.21g 0.88g Zucchini
Fats 0.32g 0.2g Zucchini
Carbs 3.11g 3.89g Tomato
Calories 17kcal 18kcal Tomato
Starch 0g 0g
Fructose 1.38g 1.37g Zucchini
Sugar 2.5g 2.63g Zucchini
Fiber 1g 1.2g Tomato
Calcium 16mg 10mg Zucchini
Iron 0.37mg 0.27mg Zucchini
Magnesium 18mg 11mg Zucchini
Phosphorus 38mg 24mg Zucchini
Potassium 261mg 237mg Zucchini
Sodium 8mg 5mg Tomato
Zinc 0.32mg 0.17mg Zucchini
Copper 0.053mg 0.059mg Tomato
Vitamin A 200IU 833IU Tomato
Vitamin E 0.12mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.9mg 13.7mg Zucchini
Vitamin B1 0.045mg 0.037mg Zucchini
Vitamin B2 0.094mg 0.019mg Zucchini
Vitamin B3 0.451mg 0.594mg Tomato
Vitamin B5 0.204mg 0.089mg Zucchini
Vitamin B6 0.163mg 0.08mg Zucchini
Folate 24µg 15µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 7.9µg Tomato
Tryptophan 0.01mg 0.006mg Zucchini
Threonine 0.029mg 0.027mg Zucchini
Isoleucine 0.044mg 0.018mg Zucchini
Leucine 0.071mg 0.025mg Zucchini
Lysine 0.067mg 0.027mg Zucchini
Methionine 0.018mg 0.006mg Zucchini
Phenylalanine 0.043mg 0.027mg Zucchini
Valine 0.054mg 0.018mg Zucchini
Histidine 0.026mg 0.014mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.084g 0.028g Tomato
Monounsaturated Fat 0.011g 0.031g Tomato
Polyunsaturated fat 0.091g 0.083g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
16
Tomato
Mineral Summary Score
12
Zucchini
10
Tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Zucchini
5%
Tomato
Carbohydrates
3%
Zucchini
4%
Tomato
Fats
1%
Zucchini
1%
Tomato

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.