Sweet potato vs. Zucchini — In-Depth Nutrition Comparison
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A recap on the differences between sweet potatoes and zucchini
- Sweet potatoes are higher than zucchini in vitamin A, manganese, vitamin B5, copper, vitamin B6, fiber, vitamin B3, potassium, carbs, and vitamin B1.
- Sweet potatoes cover your daily vitamin A needs 106% more than zucchini.
- Sweet potatoes contain 7 times more carbs than zucchini. While sweet potatoes contain 20.71g of carbs, zucchini contains only 3.11g.
- The glycemic index of zucchini is lower.
Food varieties used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Squash, summer, zucchini, includes skin, raw.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +137.5% |
| Contains more PotassiumPotassium | +82% |
| Contains more IronIron | +86.5% |
| Contains more CopperCopper | +203.8% |
| Contains more PhosphorusPhosphorus | +42.1% |
| Contains more ManganeseManganese | +180.8% |
| Contains less SodiumSodium | -77.8% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +9510% |
| Contains more Vitamin EVitamin E | +491.7% |
| Contains more Vitamin B1Vitamin B1 | +137.8% |
| Contains more Vitamin B2Vitamin B2 | +12.8% |
| Contains more Vitamin B3Vitamin B3 | +229.7% |
| Contains more Vitamin B5Vitamin B5 | +333.3% |
| Contains more Vitamin B6Vitamin B6 | +75.5% |
| Contains more Vitamin KVitamin K | +87% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 10µg | 106% |
| Manganese | 0.497mg | 0.177mg | 14% |
| Vitamin B5 | 0.884mg | 0.204mg | 14% |
| Copper | 0.161mg | 0.053mg | 12% |
| Fiber | 3.3g | 1g | 9% |
| Vitamin B6 | 0.286mg | 0.163mg | 9% |
| Carbs | 20.71g | 3.11g | 6% |
| Potassium | 475mg | 261mg | 6% |
| Vitamin B3 | 1.487mg | 0.451mg | 6% |
| Vitamin B1 | 0.107mg | 0.045mg | 5% |
| Folate | 6µg | 24µg | 5% |
| Calories | 90kcal | 17kcal | 4% |
| Iron | 0.69mg | 0.37mg | 4% |
| Vitamin E | 0.71mg | 0.12mg | 4% |
| Omega-3 (ALA) | 0.061g | 4% | |
| Starch | 7.05g | 0g | 3% |
| Protein | 2.01g | 1.21g | 2% |
| Vitamin C | 19.6mg | 17.9mg | 2% |
| Magnesium | 27mg | 18mg | 2% |
| Calcium | 38mg | 16mg | 2% |
| Phosphorus | 54mg | 38mg | 2% |
| Vitamin K | 2.3µg | 4.3µg | 2% |
| Sodium | 36mg | 8mg | 1% |
| Vitamin B2 | 0.106mg | 0.094mg | 1% |
| Choline | 13.1mg | 9.5mg | 1% |
| Fructose | 0.5g | 1.38g | 1% |
| Protein per 100 calories | 2.2g | 7.1g | N/A |
| Calories per 10 g protein | 448kcal | 140kcal | N/A |
| Weight per 100 calories | 111g | 588g | N/A |
| Fats | 0.15g | 0.32g | 0% |
| Net carbs | 17.41g | 2.11g | N/A |
| Sugar | 6.48g | 2.5g | N/A |
| Zinc | 0.32mg | 0.32mg | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Saturated fat | 0.052g | 0.084g | 0% |
| Monounsaturated fat | 0.002g | 0.011g | 0% |
| Polyunsaturated fat | 0.092g | 0.091g | 0% |
| Tryptophan | 0.04mg | 0.01mg | 0% |
| Threonine | 0.107mg | 0.029mg | 0% |
| Isoleucine | 0.07mg | 0.044mg | 0% |
| Leucine | 0.118mg | 0.071mg | 0% |
| Lysine | 0.084mg | 0.067mg | 0% |
| Methionine | 0.037mg | 0.018mg | 0% |
| Phenylalanine | 0.114mg | 0.043mg | 0% |
| Valine | 0.11mg | 0.054mg | 0% |
| Histidine | 0.039mg | 0.026mg | 0% |
| Omega-6 (Linoleic acid) | 0.03g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
| Contains more ProteinProtein | +66.1% |
| Contains more CarbsCarbs | +565.9% |
| Contains more FatsFats | +113.3% |
| Contains more WaterWater | +25.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
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 | -38.1% |
| Contains more Mono. FatMonounsaturated fat | +450% |
~equal in
Polyunsaturated fat
~0.091g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +4460% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +87.7% |
| Contains more FructoseFructose | +176% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
