Broccoli vs. Zucchini
Nutrition comparison of Broccoli and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and zucchini:
- Both zucchini and broccoli are high in Vitamin C and potassium.
- Broccoli has more pantothenic acid and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and broccoli contain similar amounts of calories - zucchini has 17 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in fat and similar to zucchini for carbs. Broccoli has a macronutrient ratio of 28:65:7 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Zucchini | |
|---|---|---|
| Protein | 28% | 24% |
| Carbohydrates | 65% | 62% |
| Fat | 7% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and broccoli contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 160% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Zucchini and broccoli contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 133% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both zucchini and broccoli are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both zucchini and broccoli are high in Vitamin C. Broccoli has 398% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 210% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Zucchini and broccoli contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 22 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more pantothenic acid and folate. Both broccoli and zucchini contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Broccoli | Zucchini | |
|---|---|---|
| Thiamin | 0.071 MG | 0.045 MG |
| Riboflavin | 0.117 MG | 0.094 MG |
| Niacin | 0.639 MG | 0.451 MG |
| Pantothenic acid | 0.573 MG | 0.204 MG |
| Vitamin B6 | 0.175 MG | 0.163 MG |
| Folate | 63 UG | 24 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 194% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Zucchini and broccoli contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both zucchini and broccoli are high in potassium. Broccoli has 21% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and broccoli has 316mg 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,
| Broccoli | Zucchini | |
|---|---|---|
| luteolin | 0.8 mg | ~ |
| kaempferol | 7.84 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 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, both broccoli and zucchini contain significant amounts of lutein + zeaxanthin.
| Broccoli | Zucchini | |
|---|---|---|
| beta-carotene | 361 UG | 120 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.061 G |
| Total | 0.0215 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and zucchini contain small amounts of linoleic acid.
| Broccoli | Zucchini | |
|---|---|---|
| other omega 6 | 0.006 G | 0.001 G |
| linoleic acid | 0.049 G | 0.03 G |
| Total | 0.055 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.
Broccoli 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 broccoli contain more calories in 100 grams?Zucchini and broccoli contain similar amounts of calories - zucchini has 17 calories in 100g and broccoli has 34 calories.
Does zucchini or broccoli have more carbohydrates?
By weight, zucchini and broccoli contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does zucchini or broccoli contain more potassium?
Both zucchini and broccoli are high in potassium. Broccoli has 20% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and broccoli has 316mg of potassium.