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Zucchini vs Vegetable - In-Depth Nutrition Comparison

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Differences between Zucchini and Vegetable

  • Zucchini has more Vitamin C, and Vitamin B6, while Vegetable has more Vitamin A, Vitamin K, Fiber, Manganese, and Iron.
  • Vegetable's daily need coverage for Vitamin A is 23% higher.
  • Vegetable contains 6 times less Vitamin C than Zucchini. Zucchini contains 17.9mg of Vitamin C, while Vegetable contains 3.2mg.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Zucchini vs Vegetable 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 Potassium +54.4%
Contains less Sodium -77.1%
Contains more Iron +121.6%
Contains more Calcium +56.3%
Contains more Magnesium +22.2%
Contains more Copper +56.6%
Contains more Zinc +53.1%
Contains more Phosphorus +34.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Potassium +54.4%
Contains less Sodium -77.1%
Contains more Iron +121.6%
Contains more Calcium +56.3%
Contains more Magnesium +22.2%
Contains more Copper +56.6%
Contains more Zinc +53.1%
Contains more Phosphorus +34.2%

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
:
Contains more Vitamin C +459.4%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B6 +120.3%
Contains more Folate +26.3%
Contains more Vitamin A +2038.5%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +27.7%
Contains more Vitamin B3 +88.7%
Contains more Vitamin K +446.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin C +459.4%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B6 +120.3%
Contains more Folate +26.3%
Contains more Vitamin A +2038.5%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +27.7%
Contains more Vitamin B3 +88.7%
Contains more Vitamin K +446.5%

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 Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Vegetable Opinion
Calories 17kcal 65kcal Vegetable
Protein 1.21g 2.86g Vegetable
Fats 0.32g 0.15g Zucchini
Vitamin C 17.9mg 3.2mg Zucchini
Net carbs 2.11g 8.69g Vegetable
Carbs 3.11g 13.09g Vegetable
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.82mg Vegetable
Calcium 16mg 25mg Vegetable
Potassium 261mg 169mg Zucchini
Magnesium 18mg 22mg Vegetable
Sugar 2.5g 3.12g Zucchini
Fiber 1g 4.4g Vegetable
Copper 0.053mg 0.083mg Vegetable
Zinc 0.32mg 0.49mg Vegetable
Starch 0g g Zucchini
Phosphorus 38mg 51mg Vegetable
Sodium 8mg 35mg Zucchini
Vitamin A 200IU 4277IU Vegetable
Vitamin E 0.12mg 0.38mg Vegetable
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.071mg Vegetable
Vitamin B2 0.094mg 0.12mg Vegetable
Vitamin B3 0.451mg 0.851mg Vegetable
Vitamin B5 0.204mg 0.151mg Zucchini
Vitamin B6 0.163mg 0.074mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 23.5µg Vegetable
Folate 24µg 19µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.084g 0.031g Vegetable
Monounsaturated Fat 0.011g 0.01g Zucchini
Polyunsaturated fat 0.091g 0.072g Zucchini
Tryptophan 0.01mg 0.029mg Vegetable
Threonine 0.029mg 0.115mg Vegetable
Isoleucine 0.044mg 0.139mg Vegetable
Leucine 0.071mg 0.19mg Vegetable
Lysine 0.067mg 0.17mg Vegetable
Methionine 0.018mg 0.034mg Vegetable
Phenylalanine 0.043mg 0.12mg Vegetable
Valine 0.054mg 0.149mg Vegetable
Histidine 0.026mg 0.073mg Vegetable
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

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

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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
36
Vegetable
Mineral Summary Score
12
Zucchini
17
Vegetable

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
17%
Vegetable
Carbohydrates
3%
Zucchini
13%
Vegetable
Fats
1%
Zucchini
1%
Vegetable

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.053g)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.