Orange vs. Zucchini
Nutrition comparison of Orange and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and zucchini:
- Both zucchini and orange are high in Vitamin C.
- Orange has more thiamin, however, zucchini contains more riboflavin and Vitamin B6.
- Orange is a great source of calcium and dietary fiber.
- Zucchini has 63% less calories than orange.
- Zucchini has 73% less carbohydrates than orange.
- Zucchini has 73% less sugar than orange.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 orange - zucchini has 17 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Orange has a macronutrient ratio of 6:91:4 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Zucchini | |
|---|---|---|
| Protein | 6% | 24% |
| Carbohydrates | 91% | 62% |
| Fat | 4% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 73% less carbohydrates than orange - zucchini has 3.1g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 140% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Zucchini has 73% less sugar than orange - zucchini has 2.5g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Zucchini and orange contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both zucchini and orange are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both zucchini and orange are high in Vitamin C. Orange has 151% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Zucchini and orange contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Zucchini and orange contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Zucchini and orange contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, however, zucchini contains more riboflavin and Vitamin B6. Both orange and zucchini contain significant amounts of niacin, pantothenic acid and folate.
| Orange | Zucchini | |
|---|---|---|
| Thiamin | 0.1 MG | 0.045 MG |
| Riboflavin | 0.04 MG | 0.094 MG |
| Niacin | 0.4 MG | 0.451 MG |
| Pantothenic acid | 0.25 MG | 0.204 MG |
| Vitamin B6 | 0.051 MG | 0.163 MG |
| Folate | 17 UG | 24 UG |
Minerals
calcium
Orange is a great source of calcium and it has 169% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Zucchini and orange contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Zucchini is a great source of potassium and it has 54% more potassium than orange - zucchini has 261mg of potassium per 100 grams and orange has 169mg of potassium.
Antioxidants and Phytonutrients
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 orange and zucchini contain significant amounts of beta-carotene.
| Orange | Zucchini | |
|---|---|---|
| beta-carotene | 71 UG | 120 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.061 G |
| Total | 0.011 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both orange and zucchini contain small amounts of linoleic acid.
| Orange | Zucchini | |
|---|---|---|
| linoleic acid | 0.031 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.031 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.
Orange 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 orange contain more calories in 100 grams?Zucchini has 60% less calories than orange - zucchini has 17 calories in 100g and orange has 46 calories.
Does zucchini or orange have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than orange - zucchini has 3.1g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.