Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach
  5. Compare
  6. Spinach vs. Zucchini

Spinach vs. Zucchini — In-Depth Nutrition Comparison

Compare

A recap on the differences between spinach and zucchini

  • Spinach is higher than zucchini in vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, vitamin E, calcium, and vitamin B2.
  • Spinach covers your daily vitamin K needs 408% more than zucchini.
  • Spinach contains 52 times more vitamin A than zucchini. While spinach contains 10481 IU of vitamin A, zucchini contains only 200 IU.
  • The glycemic index of zucchini is lower.

Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Spinach vs Zucchini 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +78.5%
Contains more IronIron +864.9%
Contains more CopperCopper +228.3%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +47.4%
Contains more ManganeseManganese +428.2%
Contains more SeleniumSelenium +650%
Contains less SodiumSodium -88.6%

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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%
Contains more Vitamin AVitamin A +5140%
Contains more Vitamin EVitamin E +1633.3%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B2Vitamin B2 +151.1%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin KVitamin K +11379.1%
Contains more FolateFolate +508.3%
Contains more CholineCholine +107.4%
Contains more Vitamin CVitamin C +82.7%
Contains more Vitamin B5Vitamin B5 +40.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.451mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Zucchini DV% diff.
Vitamin K 493.6µg 4.3µg 408%
Vitamin A 524µg 10µg 57%
Iron 3.57mg 0.37mg 40%
Manganese 0.935mg 0.177mg 33%
Folate 146µg 24µg 31%
Magnesium 87mg 18mg 16%
Copper 0.174mg 0.053mg 13%
Vitamin E 2.08mg 0.12mg 13%
Calcium 136mg 16mg 12%
Vitamin B2 0.236mg 0.094mg 11%
Vitamin C 9.8mg 17.9mg 9%
Fiber 2.4g 1g 6%
Vitamin B6 0.242mg 0.163mg 6%
Potassium 466mg 261mg 6%
Zinc 0.76mg 0.32mg 4%
Vitamin B1 0.095mg 0.045mg 4%
Protein 2.97g 1.21g 4%
Phosphorus 56mg 38mg 3%
Sodium 70mg 8mg 3%
Choline 19.7mg 9.5mg 2%
Fructose 1.38g 2%
Selenium 1.5µg 0.2µg 2%
Vitamin B5 0.145mg 0.204mg 1%
Calories 23kcal 17kcal 0%
Fats 0.26g 0.32g 0%
Carbs 3.75g 3.11g 0%
Net carbs 1.35g 2.11g N/A
Sugar 0.43g 2.5g N/A
Vitamin B3 0.49mg 0.451mg 0%
Saturated fat 0.043g 0.084g 0%
Monounsaturated fat 0.006g 0.011g 0%
Polyunsaturated fat 0.109g 0.091g 0%
Tryptophan 0.04mg 0.01mg 0%
Threonine 0.127mg 0.029mg 0%
Isoleucine 0.152mg 0.044mg 0%
Leucine 0.231mg 0.071mg 0%
Lysine 0.182mg 0.067mg 0%
Methionine 0.055mg 0.018mg 0%
Phenylalanine 0.134mg 0.043mg 0%
Valine 0.168mg 0.054mg 0%
Histidine 0.066mg 0.026mg 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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +145.5%
Contains more CarbsCarbs +20.6%
Contains more OtherOther +217.5%
Contains more FatsFats +23.1%
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -48.8%
Contains more Poly. FatPolyunsaturated fat +19.8%
Contains more Mono. FatMonounsaturated fat +83.3%

People also compare

Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable
Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.