Spinach vs. Zucchini — In-Depth Nutrition Comparison

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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.

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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.

Spinach

Zucchini

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.

Spinach

Zucchini

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 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			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%
Potassium	466mg	261mg	6%
Fiber	2.4g	1g	6%
Vitamin B6	0.242mg	0.163mg	6%
Protein	2.97g	1.21g	4%
Zinc	0.76mg	0.32mg	4%
Vitamin B1	0.095mg	0.045mg	4%
Phosphorus	56mg	38mg	3%
Sodium	70mg	8mg	3%
Selenium	1.5µg	0.2µg	2%
Choline	19.7mg	9.5mg	2%
Fructose		1.38g	2%
Vitamin B5	0.145mg	0.204mg	1%
Calories	23kcal	17kcal	0%
Protein per 100 calories	13g	7.1g	N/A
Calories per 10 g protein	77kcal	140kcal	N/A
Weight per 100 calories	435g	588g	N/A
Fats	0.26g	0.32g	0%
Net carbs	1.35g	2.11g	N/A
Carbs	3.75g	3.11g	0%
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