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Zucchini vs. Corn — In-Depth Nutrition Comparison

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A recap on the differences between zucchini and corn

  • Zucchini is higher in vitamin C, yet corn is higher in vitamin B5, vitamin B3, fiber, and phosphorus.
  • Zucchini covers your daily vitamin C needs 14% more than corn.
  • The amount of sugar in zucchini is lower.
  • The glycemic index of zucchini is lower.

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

Infographic

Zucchini vs Corn 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%
Corn
Corn
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +19.7%
Contains more MagnesiumMagnesium +44.4%
Contains more IronIron +21.6%
Contains more ZincZinc +93.8%
Contains more PhosphorusPhosphorus +102.6%
Contains less SodiumSodium -87.5%
~equal in Copper ~0.049mg
~equal in Manganese ~0.167mg
~equal in Selenium ~0.2µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Corn
Corn
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin CVitamin C +225.5%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B2Vitamin B2 +64.9%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin KVitamin K +975%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B3Vitamin B3 +273.2%
Contains more Vitamin B5Vitamin B5 +288.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Zucchini Corn DV% diff.
Vitamin C 17.9mg 5.5mg 14%
Vitamin B5 0.204mg 0.792mg 12%
Vitamin B3 0.451mg 1.683mg 8%
Carbs 3.11g 20.98g 6%
Fiber 1g 2.4g 6%
Phosphorus 38mg 77mg 6%
Calories 17kcal 96kcal 4%
Protein 1.21g 3.41g 4%
Vitamin B1 0.045mg 0.093mg 4%
Choline 9.5mg 29.1mg 4%
Zinc 0.32mg 0.62mg 3%
Starch 0g 7.17g 3%
Vitamin B2 0.094mg 0.057mg 3%
Vitamin K 4.3µg 0.4µg 3%
Polyunsaturated fat 0.091g 0.603g 3%
Fats 0.32g 1.5g 2%
Magnesium 18mg 26mg 2%
Vitamin B6 0.163mg 0.139mg 2%
Calcium 16mg 3mg 1%
Potassium 261mg 218mg 1%
Iron 0.37mg 0.45mg 1%
Saturated fat 0.084g 0.197g 1%
Monounsaturated fat 0.011g 0.374g 1%
Fructose 1.38g 0.79g 1%
Protein per 100 calories 7.1g 3.6g N/A
Calories per 10 g protein 140kcal 282kcal N/A
Weight per 100 calories 588g 104g N/A
Net carbs 2.11g 18.58g N/A
Sugar 2.5g 4.54g N/A
Copper 0.053mg 0.049mg 0%
Sodium 8mg 1mg 0%
Vitamin A 10µg 13µg 0%
Vitamin E 0.12mg 0.09mg 0%
Manganese 0.177mg 0.167mg 0%
Selenium 0.2µg 0.2µg 0%
Folate 24µg 23µg 0%
Tryptophan 0.01mg 0.023mg 0%
Threonine 0.029mg 0.133mg 0%
Isoleucine 0.044mg 0.133mg 0%
Leucine 0.071mg 0.358mg 0%
Lysine 0.067mg 0.141mg 0%
Methionine 0.018mg 0.069mg 0%
Phenylalanine 0.043mg 0.155mg 0%
Valine 0.054mg 0.191mg 0%
Histidine 0.026mg 0.091mg 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% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more WaterWater +29.1%
Contains more ProteinProtein +181.8%
Contains more FatsFats +368.8%
Contains more CarbsCarbs +574.6%
Contains more OtherOther +22.8%

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
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -57.4%
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +562.6%

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
Corn
Corn
3
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +27.4%
Contains more FructoseFructose +74.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +5380%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.