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Zucchini vs. Tomato — In-Depth Nutrition Comparison

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What are the main differences between zucchini and tomatoes?

  • Zucchini is richer in vitamin B6 and vitamin B2, while tomatoes are higher in vitamin A.
  • Tomatoes' daily need coverage for vitamin A is 13% higher.
  • Tomatoes have 5 times less vitamin B2 than zucchini. Zucchini has 0.094mg of vitamin B2, while tomatoes have 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" 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%
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +60%
Contains more IronIron +37%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +58.3%
Contains more ManganeseManganese +55.3%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +11.3%
Contains less SodiumSodium -37.5%
~equal in Potassium ~237mg

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%
Tomato
4
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin CVitamin C +30.7%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +394.7%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +103.8%
Contains more FolateFolate +60%
Contains more CholineCholine +41.8%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B3Vitamin B3 +31.7%
Contains more Vitamin KVitamin K +83.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Tomato DV% diff.
Vitamin B2 0.094mg 0.019mg 6%
Vitamin B6 0.163mg 0.08mg 6%
Vitamin C 17.9mg 13.7mg 5%
Vitamin A 10µg 42µg 4%
Manganese 0.177mg 0.114mg 3%
Vitamin K 4.3µg 7.9µg 3%
Vitamin E 0.12mg 0.54mg 3%
Phosphorus 38mg 24mg 2%
Folate 24µg 15µg 2%
Magnesium 18mg 11mg 2%
Vitamin B5 0.204mg 0.089mg 2%
Choline 9.5mg 6.7mg 1%
Vitamin B3 0.451mg 0.594mg 1%
Fiber 1g 1.2g 1%
Zinc 0.32mg 0.17mg 1%
Copper 0.053mg 0.059mg 1%
Protein 1.21g 0.88g 1%
Iron 0.37mg 0.27mg 1%
Potassium 261mg 237mg 1%
Calcium 16mg 10mg 1%
Vitamin B1 0.045mg 0.037mg 1%
Calories 17kcal 18kcal 0%
Fats 0.32g 0.2g 0%
Carbs 3.11g 3.89g 0%
Net carbs 2.11g 2.69g N/A
Sugar 2.5g 2.63g N/A
Sodium 8mg 5mg 0%
Selenium 0.2µg 0µg 0%
Saturated fat 0.084g 0.028g 0%
Monounsaturated fat 0.011g 0.031g 0%
Polyunsaturated fat 0.091g 0.083g 0%
Tryptophan 0.01mg 0.006mg 0%
Threonine 0.029mg 0.027mg 0%
Isoleucine 0.044mg 0.018mg 0%
Leucine 0.071mg 0.025mg 0%
Lysine 0.067mg 0.027mg 0%
Methionine 0.018mg 0.006mg 0%
Phenylalanine 0.043mg 0.027mg 0%
Valine 0.054mg 0.018mg 0%
Histidine 0.026mg 0.014mg 0%
Fructose 1.38g 1.37g 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +37.5%
Contains more FatsFats +60%
Contains more OtherOther +11.8%
Contains more CarbsCarbs +25.1%
~equal in Water ~94.52g

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
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +181.8%
~equal in Polyunsaturated fat ~0.083g

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
Tomato
1
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +16.8%
~equal in Starch ~0g
~equal in Fructose ~1.37g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 - 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.