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Zucchini vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between zucchini and wild rice raw

  • Zucchini is higher in vitamin C, yet wild rice raw is higher in phosphorus, copper, zinc, manganese, vitamin B3, magnesium, fiber, iron, and folate.
  • Wild rice raw covers your daily phosphorus needs 56% more than zucchini.
  • The glycemic index of zucchini is lower.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Wild rice, raw.

Infographic

Zucchini vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +883.3%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +429.7%
Contains more CopperCopper +888.7%
Contains more ZincZinc +1762.5%
Contains more PhosphorusPhosphorus +1039.5%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +650.8%
Contains more SeleniumSelenium +1300%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin KVitamin K +126.3%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin B1Vitamin B1 +155.6%
Contains more Vitamin B2Vitamin B2 +178.7%
Contains more Vitamin B3Vitamin B3 +1392.9%
Contains more Vitamin B5Vitamin B5 +426.5%
Contains more Vitamin B6Vitamin B6 +139.9%
Contains more FolateFolate +295.8%
Contains more CholineCholine +268.4%
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1121.5%
Contains more ProteinProtein +1117.4%
Contains more FatsFats +237.5%
Contains more CarbsCarbs +2308.4%
Contains more OtherOther +168.4%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -46.2%
Contains more Mono. FatMonounsaturated fat +1345.5%
Contains more Poly. FatPolyunsaturated fat +642.9%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +1240%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Wild rice raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Zucchini Wild rice raw DV% diff.
Phosphorus 38mg 433mg 56%
Copper 0.053mg 0.524mg 52%
Zinc 0.32mg 5.96mg 51%
Manganese 0.177mg 1.329mg 50%
Vitamin B3 0.451mg 6.733mg 39%
Magnesium 18mg 177mg 38%
Protein 1.21g 14.73g 27%
Carbs 3.11g 74.9g 24%
Fiber 1g 6.2g 21%
Vitamin C 17.9mg 0mg 20%
Iron 0.37mg 1.96mg 20%
Folate 24µg 95µg 18%
Vitamin B6 0.163mg 0.391mg 18%
Calories 17kcal 357kcal 17%
Vitamin B5 0.204mg 1.074mg 17%
Vitamin B2 0.094mg 0.262mg 13%
Vitamin B1 0.045mg 0.115mg 6%
Selenium 0.2µg 2.8µg 5%
Potassium 261mg 427mg 5%
Choline 9.5mg 35mg 5%
Vitamin E 0.12mg 0.82mg 5%
Polyunsaturated fat 0.091g 0.676g 4%
Fructose 1.38g 2%
Vitamin K 4.3µg 1.9µg 2%
Vitamin A 10µg 1µg 1%
Calcium 16mg 21mg 1%
Fats 0.32g 1.08g 1%
Net carbs 2.11g 68.7g N/A
Sugar 2.5g 2.5g N/A
Sodium 8mg 7mg 0%
Saturated fat 0.084g 0.156g 0%
Monounsaturated fat 0.011g 0.159g 0%
Tryptophan 0.01mg 0.179mg 0%
Threonine 0.029mg 0.469mg 0%
Isoleucine 0.044mg 0.618mg 0%
Leucine 0.071mg 1.018mg 0%
Lysine 0.067mg 0.629mg 0%
Methionine 0.018mg 0.438mg 0%
Phenylalanine 0.043mg 0.721mg 0%
Valine 0.054mg 0.858mg 0%
Histidine 0.026mg 0.384mg 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 Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
37%
Wild rice raw
Minerals Daily Need Coverage Score
12%
Zucchini
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.072g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (2.5 g)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.