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.
Detailed nutritional comparison of oatmeal and zucchini is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oatmeal src
Image of Zucchini src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oatmeal or Zucchini .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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.