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Zucchini vs. Wheat gluten — In-Depth Nutrition Comparison

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How are zucchini and wheat gluten different?

  • Zucchini is higher in vitamin C, vitamin B6, vitamin B2, and folate; however, wheat gluten is richer in selenium, iron, phosphorus, copper, and calcium.
  • Daily need coverage for selenium for wheat gluten is 72% higher.
  • Zucchini has a lower glycemic index (15) than wheat gluten (64).

Squash, summer, zucchini, includes skin, raw and Vital wheat gluten are the varieties used in this article.

Infographic

Zucchini vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more PotassiumPotassium +161%
Contains less SodiumSodium -72.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +787.5%
Contains more IronIron +1305.4%
Contains more CopperCopper +243.4%
Contains more ZincZinc +165.6%
Contains more PhosphorusPhosphorus +584.2%
Contains more SeleniumSelenium +19750%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +1056%
Contains more ProteinProtein +6111.6%
Contains more FatsFats +478.1%
Contains more CarbsCarbs +343.4%
Contains more OtherOther +75.4%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -69.1%
Contains more Mono. FatMonounsaturated fat +1318.2%
Contains more Poly. FatPolyunsaturated fat +790.1%

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 gluten
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Wheat gluten DV% diff.
Protein 1.21g 75.16g 148%
Selenium 0.2µg 39.7µg 72%
Iron 0.37mg 5.2mg 60%
Phosphorus 38mg 260mg 32%
Vitamin C 17.9mg 0mg 20%
Calories 17kcal 370kcal 18%
Copper 0.053mg 0.182mg 14%
Vitamin B6 0.163mg 0mg 13%
Calcium 16mg 142mg 13%
Manganese 0.177mg 8%
Vitamin B2 0.094mg 0mg 7%
Folate 24µg 0µg 6%
Zinc 0.32mg 0.85mg 5%
Potassium 261mg 100mg 5%
Polyunsaturated fat 0.091g 0.81g 5%
Vitamin B5 0.204mg 0mg 4%
Vitamin K 4.3µg 0µg 4%
Carbs 3.11g 13.79g 4%
Vitamin B1 0.045mg 0mg 4%
Vitamin B3 0.451mg 0mg 3%
Fiber 1g 0.6g 2%
Fructose 1.38g 2%
Fats 0.32g 1.85g 2%
Choline 9.5mg 2%
Magnesium 18mg 25mg 2%
Sodium 8mg 29mg 1%
Vitamin E 0.12mg 0mg 1%
Saturated fat 0.084g 0.272g 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.11g 13.19g N/A
Sugar 2.5g 0g N/A
Monounsaturated fat 0.011g 0.156g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 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 Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
12%
Zucchini
68%
Wheat gluten

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.188g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.5g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.