Apple Juice vs. Zucchini
Nutrition comparison of Apple Juice and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and zucchini:
- Zucchini has 63% less calories than apple juice.
- Zucchini has 72% less carbohydrates than apple juice.
- Zucchini has 74% less sugar than apple juice.
- Zucchini has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 63% less calories than apple juice - zucchini has 17 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is much lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Apple juice has a macronutrient ratio of 1:97:2 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Zucchini | |
|---|---|---|
| Protein | 1% | 24% |
| Carbohydrates | 97% | 62% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 72% less carbohydrates than apple juice - zucchini has 3.1g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Zucchini has 400% more dietary fiber than apple juice - zucchini has 1g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Zucchini has 74% less sugar than apple juice - zucchini has 2.5g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Zucchini and apple juice contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both zucchini and apple juice are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 18 times more Vitamin C than apple juice - zucchini has 17.9mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than apple juice - zucchini has 10ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Zucchini and apple juice contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Zucchini and apple juice contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Zucchini has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple juice and zucchini contain significant amounts of thiamin.
| Apple Juice | Zucchini | |
|---|---|---|
| Thiamin | 0.021 MG | 0.045 MG |
| Riboflavin | 0.017 MG | 0.094 MG |
| Niacin | 0.073 MG | 0.451 MG |
| Pantothenic acid | 0.049 MG | 0.204 MG |
| Vitamin B6 | 0.018 MG | 0.163 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Zucchini has 100% more calcium than apple juice - zucchini has 16mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Zucchini and apple juice contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Zucchini is a great source of potassium and it has 158% more potassium than apple juice - zucchini has 261mg of potassium per 100 grams and apple juice has 101mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both apple juice and zucchini contain significant amounts of quercetin.
| Apple Juice | Zucchini | |
|---|---|---|
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.58 mg | 0.66 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Apple Juice | Zucchini | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 2125 UG |
| beta-carotene | ~ | 120 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Apple Juice | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.061 G |
| Total | 0.007 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and zucchini contain small amounts of linoleic acid.
| Apple Juice | Zucchini | |
|---|---|---|
| linoleic acid | 0.033 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.033 G | 0.031 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Apple Juice g
()
|
Daily Values (%) |
Zucchini g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does zucchini or apple juice contain more calories in 100 grams?Zucchini has 60% less calories than apple juice - zucchini has 17 calories in 100g and apple juice has 46 calories.
Does zucchini or apple juice have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than apple juice - zucchini has 3.1g of carbs for 100g and apple juice has 11.3g of carbohydrates.