Beef vs. Zucchini
Nutrition comparison of Cooked Beef and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and zucchini:
- Both beef and zucchini are high in potassium.
- Beef has more niacin, pantothenic acid and Vitamin B12.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and zucchini has 94% less calories than beef - beef has 277 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Beef has a macronutrient ratio of 38:0:62 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Zucchini | |
|---|---|---|
| Protein | 38% | 24% |
| Carbohydrates | ~ | 62% |
| Fat | 62% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and beef are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Zucchini has more dietary fiber than beef - zucchini has 1g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 19 times more protein than zucchini - beef has 25.4g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Beef is high in saturated fat and zucchini has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
trans fat
Zucchini has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and zucchini does not contain significant amounts.
cholesterol
Zucchini has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and zucchini does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than beef - zucchini has 17.9mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and zucchini contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin D
Beef and zucchini contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Beef and zucchini contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Beef and zucchini contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Beef has more niacin, pantothenic acid and Vitamin B12. Both beef and zucchini contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Beef | Zucchini | |
|---|---|---|
| Thiamin | 0.051 MG | 0.045 MG |
| Riboflavin | 0.176 MG | 0.094 MG |
| Niacin | 4.537 MG | 0.451 MG |
| Pantothenic acid | 0.658 MG | 0.204 MG |
| Vitamin B6 | 0.336 MG | 0.163 MG |
| Folate | 11 UG | 24 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 119% more calcium than zucchini - beef has 35mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Beef is a great source of iron and it has 508% more iron than zucchini - beef has 2.3mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both beef and zucchini are high in potassium. Beef has a little more potassium (5%) than zucchini by weight - beef has 275mg of potassium per 100 grams and zucchini has 261mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Beef | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.061 G |
| Total | 0.056 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than zucchini per 100 grams.
| Beef | Zucchini | |
|---|---|---|
| other omega 6 | 0.013 G | 0.001 G |
| linoleic acid | 0.39 G | 0.03 G |
| Total | 0.403 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.
Cooked Beef 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 beef or zucchini contain more calories in 100 grams?Beef is high in calories and zucchini has 90% less calories than beef - beef has 277 calories in 100g and zucchini has 17 calories.
Is beef or zucchini better for protein?
Beef is a fantastic source of protein and it has 19 times more protein than zucchini - beef has 25.4g of protein per 100 grams and zucchini has 1.2g of protein.
Does zucchini or beef have more carbohydrates?
By weight, both zucchini and beef are low in carbohydrates - zucchini has 3.1g of carbs for 100g and beef has no carbs..
Does beef or zucchini contain more potassium?
Both beef and zucchini are high in potassium. Beef has a little more potassium ( 10%) than zucchini by weight - beef has 275mg of potassium in 100 grams and zucchini has 261mg of potassium.