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  6. Zucchini vs. Wheat

Zucchini vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between Zucchini and Wheat

  • Zucchini has more Vitamin C, however, Wheat is higher in Selenium, Manganese, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Vitamin B1, and Magnesium.
  • Wheat covers your daily need of Selenium 162% more than Zucchini.

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

Infographic

Zucchini vs Wheat 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.
Zucchini
Zucchini
0
:
10
Wheat
Wheat
Contains more Calcium +112.5%
Contains more Iron +851.4%
Contains more Magnesium +700%
Contains more Phosphorus +1236.8%
Contains more Potassium +65.1%
Contains less Sodium -75%
Contains more Zinc +1200%
Contains more Copper +943.4%
Contains more Manganese +1601.7%
Contains more Selenium +44600%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +112.5%
Contains more Iron +851.4%
Contains more Magnesium +700%
Contains more Phosphorus +1236.8%
Contains more Potassium +65.1%
Contains less Sodium -75%
Contains more Zinc +1200%
Contains more Copper +943.4%
Contains more Manganese +1601.7%
Contains more Selenium +44600%

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.
Zucchini
Zucchini
4
:
6
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +831.1%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +1394%
Contains more Vitamin B5 +358.3%
Contains more Vitamin B6 +157.1%
Contains more Folate +79.2%
Zucchini
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +831.1%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +1394%
Contains more Vitamin B5 +358.3%
Contains more Vitamin B6 +157.1%
Contains more Folate +79.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Wheat
Wheat
Contains more Water +766.5%
Contains more Protein +1030.6%
Contains more Fats +671.9%
Contains more Carbs +2187.1%
Contains more Other +212.3%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +766.5%
Contains more Protein +1030.6%
Contains more Fats +671.9%
Contains more Carbs +2187.1%
Contains more Other +212.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Wheat
Wheat
Contains less Saturated Fat -81.5%
Contains more Monounsaturated Fat +3027.3%
Contains more Polyunsaturated fat +974.7%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -81.5%
Contains more Monounsaturated Fat +3027.3%
Contains more Polyunsaturated fat +974.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Wheat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Wheat Opinion
Net carbs 2.11g 71.13g Wheat
Protein 1.21g 13.68g Wheat
Fats 0.32g 2.47g Wheat
Carbs 3.11g 71.13g Wheat
Calories 17kcal 339kcal Wheat
Fructose 1.38g Zucchini
Sugar 2.5g Wheat
Fiber 1g Zucchini
Calcium 16mg 34mg Wheat
Iron 0.37mg 3.52mg Wheat
Magnesium 18mg 144mg Wheat
Phosphorus 38mg 508mg Wheat
Potassium 261mg 431mg Wheat
Sodium 8mg 2mg Wheat
Zinc 0.32mg 4.16mg Wheat
Copper 0.053mg 0.553mg Wheat
Manganese 0.177mg 3.012mg Wheat
Selenium 0.2µg 89.4µg Wheat
Vitamin A 200IU 0IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg Zucchini
Vitamin C 17.9mg 0mg Zucchini
Vitamin B1 0.045mg 0.419mg Wheat
Vitamin B2 0.094mg 0.121mg Wheat
Vitamin B3 0.451mg 6.738mg Wheat
Vitamin B5 0.204mg 0.935mg Wheat
Vitamin B6 0.163mg 0.419mg Wheat
Folate 24µg 43µg Wheat
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg 0.176mg Wheat
Threonine 0.029mg 0.366mg Wheat
Isoleucine 0.044mg 0.533mg Wheat
Leucine 0.071mg 0.934mg Wheat
Lysine 0.067mg 0.303mg Wheat
Methionine 0.018mg 0.221mg Wheat
Phenylalanine 0.043mg 0.681mg Wheat
Valine 0.054mg 0.594mg Wheat
Histidine 0.026mg 0.322mg Wheat
Saturated Fat 0.084g 0.454g Zucchini
Monounsaturated Fat 0.011g 0.344g Wheat
Polyunsaturated fat 0.091g 0.978g Wheat
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

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

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
16%
Zucchini
37%
Wheat
Minerals Daily Need Coverage Score
12%
Zucchini
168%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.37g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.