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  6. Zucchini vs. Vegetable

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 82% higher.
  • Vegetable contains 6 times less vitamin C than zucchini. Zucchini contains 17.9mg of vitamin C, while vegetable contains 3.2mg.
  • Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of vegetable is 66.

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
Infographic link

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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +54.4%
Contains less SodiumSodium -77.1%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +56.3%
Contains more IronIron +121.6%
Contains more CopperCopper +56.6%
Contains more ZincZinc +53.1%
Contains more PhosphorusPhosphorus +34.2%
Contains more ManganeseManganese +114.1%
Contains more SeleniumSelenium +50%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +459.4%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin B6Vitamin B6 +120.3%
Contains more FolateFolate +26.3%
Contains more Vitamin AVitamin A +2040%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +57.8%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B3Vitamin B3 +88.7%
Contains more Vitamin KVitamin K +446.5%
Contains more CholineCholine +153.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Vegetable DV% diff.
Vitamin A 10µg 214µg 23%
Vitamin C 17.9mg 3.2mg 16%
Vitamin K 4.3µg 23.5µg 16%
Fiber 1g 4.4g 14%
Manganese 0.177mg 0.379mg 9%
Vitamin B6 0.163mg 0.074mg 7%
Iron 0.37mg 0.82mg 6%
Choline 9.5mg 24.1mg 3%
Carbs 3.11g 13.09g 3%
Potassium 261mg 169mg 3%
Vitamin B3 0.451mg 0.851mg 3%
Copper 0.053mg 0.083mg 3%
Protein 1.21g 2.86g 3%
Calories 17kcal 65kcal 2%
Fructose 1.38g 2%
Vitamin B1 0.045mg 0.071mg 2%
Vitamin B2 0.094mg 0.12mg 2%
Vitamin E 0.12mg 0.38mg 2%
Phosphorus 38mg 51mg 2%
Zinc 0.32mg 0.49mg 2%
Vitamin B5 0.204mg 0.151mg 1%
Calcium 16mg 25mg 1%
Magnesium 18mg 22mg 1%
Folate 24µg 19µg 1%
Sodium 8mg 35mg 1%
Fats 0.32g 0.15g 0%
Net carbs 2.11g 8.69g N/A
Sugar 2.5g 3.12g N/A
Selenium 0.2µg 0.3µg 0%
Saturated fat 0.084g 0.031g 0%
Monounsaturated fat 0.011g 0.01g 0%
Polyunsaturated fat 0.091g 0.072g 0%
Tryptophan 0.01mg 0.029mg 0%
Threonine 0.029mg 0.115mg 0%
Isoleucine 0.044mg 0.139mg 0%
Leucine 0.071mg 0.19mg 0%
Lysine 0.067mg 0.17mg 0%
Methionine 0.018mg 0.034mg 0%
Phenylalanine 0.043mg 0.12mg 0%
Valine 0.054mg 0.149mg 0%
Histidine 0.026mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +113.3%
Contains more WaterWater +13.9%
Contains more ProteinProtein +136.4%
Contains more CarbsCarbs +320.9%
Contains more OtherOther +17.5%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains less Sat. FatSaturated fat -63.1%
~equal in Monounsaturated fat ~0.01g

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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. 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.