Oatmeal vs. Zucchini
Nutrition comparison of Oatmeal and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and zucchini:
- Both zucchini and oatmeal are high in potassium.
- Oatmeal has more thiamin, however, zucchini contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron and protein.
- Zucchini has 12.2 times less saturated fat than oatmeal.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and zucchini has 95% less calories than oatmeal - zucchini has 17 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in carbs and similar to zucchini for fat. Oatmeal has a macronutrient ratio of 17:69:15 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Zucchini | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 69% | 62% |
| Fat | 15% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and zucchini has 95% less carbohydrates than oatmeal - zucchini has 3.1g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 880% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Zucchini and oatmeal contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 12 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Zucchini has 12.2 times less saturated fat than oatmeal - zucchini has 0.08g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than oatmeal - zucchini has 17.9mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Zucchini has more Vitamin A than oatmeal - zucchini has 10ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Zucchini and oatmeal contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Zucchini and oatmeal contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, zucchini contains more pantothenic acid. Both oatmeal and zucchini contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Zucchini | |
|---|---|---|
| Thiamin | 0.73 MG | 0.045 MG |
| Riboflavin | 0.14 MG | 0.094 MG |
| Niacin | 0.78 MG | 0.451 MG |
| Pantothenic acid | ~ | 0.204 MG |
| Vitamin B6 | 0.12 MG | 0.163 MG |
| Folate | 32 UG | 24 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 225% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 10 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both zucchini and oatmeal are high in potassium. Oatmeal has 34% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and zucchini has 100% less calories than oatmeal - zucchini has 17 calories in 100g and oatmeal has 367 calories.
Does zucchini or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and zucchini has 100% fewer carbohydrates than oatmeal - zucchini has 3.1g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does zucchini or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 10 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does zucchini or oatmeal contain more potassium?
Both zucchini and oatmeal are high in potassium. Oatmeal has 30% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and oatmeal has 350mg of potassium.