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Zucchini vs. Watermelon — In-Depth Nutrition Comparison

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Summary of differences between zucchini and watermelon

  • Zucchini has more vitamin C, vitamin B6, manganese, vitamin B2, and folate; however, watermelon is higher in vitamin A.
  • Zucchini covers your daily need for vitamin C, 11% more than watermelon.
  • Zucchini has 8 times more folate than watermelon. While zucchini has 24µg of folate, watermelon has only 3µg.
  • The glycemic index of watermelon is higher.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Watermelon, raw.

Infographic

Zucchini vs Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +133%
Contains more IronIron +54.2%
Contains more CopperCopper +26.2%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +245.5%
Contains more ManganeseManganese +365.8%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +100%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin CVitamin C +121%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +347.6%
Contains more Vitamin B3Vitamin B3 +153.4%
Contains more Vitamin B6Vitamin B6 +262.2%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +700%
Contains more CholineCholine +131.7%
Contains more Vitamin AVitamin A +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.221mg
~equal in Vitamin B12 ~0µg

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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +98.4%
Contains more FatsFats +113.3%
Contains more OtherOther +137.5%
Contains more CarbsCarbs +142.8%
~equal in Water ~91.45g

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +82%
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +236.4%

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
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +2320%
Contains more GlucoseGlucose +47.7%
Contains more FructoseFructose +143.5%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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.
Zucchini Watermelon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Watermelon DV% diff.
Vitamin C 17.9mg 8.1mg 11%
Vitamin B6 0.163mg 0.045mg 9%
Vitamin B2 0.094mg 0.021mg 6%
Manganese 0.177mg 0.038mg 6%
Folate 24µg 3µg 5%
Phosphorus 38mg 11mg 4%
Vitamin K 4.3µg 0.1µg 4%
Potassium 261mg 112mg 4%
Vitamin B3 0.451mg 0.178mg 2%
Vitamin A 10µg 28µg 2%
Zinc 0.32mg 0.1mg 2%
Iron 0.37mg 0.24mg 2%
Fiber 1g 0.4g 2%
Magnesium 18mg 10mg 2%
Fructose 1.38g 3.36g 2%
Choline 9.5mg 4.1mg 1%
Protein 1.21g 0.61g 1%
Vitamin B1 0.045mg 0.033mg 1%
Calories 17kcal 30kcal 1%
Calcium 16mg 7mg 1%
Copper 0.053mg 0.042mg 1%
Carbs 3.11g 7.55g 1%
Fats 0.32g 0.15g 0%
Net carbs 2.11g 7.15g N/A
Sugar 2.5g 6.2g N/A
Sodium 8mg 1mg 0%
Vitamin E 0.12mg 0.05mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B5 0.204mg 0.221mg 0%
Saturated fat 0.084g 0.016g 0%
Monounsaturated fat 0.011g 0.037g 0%
Polyunsaturated fat 0.091g 0.05g 0%
Tryptophan 0.01mg 0.007mg 0%
Threonine 0.029mg 0.027mg 0%
Isoleucine 0.044mg 0.019mg 0%
Leucine 0.071mg 0.018mg 0%
Lysine 0.067mg 0.062mg 0%
Methionine 0.018mg 0.006mg 0%
Phenylalanine 0.043mg 0.015mg 0%
Valine 0.054mg 0.016mg 0%
Histidine 0.026mg 0.006mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Watermelon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Zucchini
6%
Watermelon
Minerals Daily Need Coverage Score
12%
Zucchini
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 3.7g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 0.068g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.