Raspberries vs. Zucchini
Nutrition comparison of Raspberries and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and zucchini:
- Both raspberries and zucchini are high in Vitamin C.
- Raspberry is an excellent source of dietary fiber.
- Zucchini has 67% less calories than raspberry.
- Zucchini has 74% less carbohydrates than raspberry.
- Zucchini has more riboflavin and Vitamin B6.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 67% less calories than raspberry - raspberry has 52 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Zucchini | |
|---|---|---|
| Protein | 8% | 24% |
| Carbohydrates | 82% | 62% |
| Fat | 10% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 74% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 550% more dietary fiber than zucchini - raspberry has 6.5g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Raspberries and zucchini contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Raspberries and zucchini contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both raspberries and zucchini are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both raspberries and zucchini are high in Vitamin C. Raspberry has 46% more Vitamin C than zucchini - raspberry has 26.2mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Raspberries and zucchini contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Raspberries and zucchini contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Raspberries and zucchini contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin and Vitamin B6. Both raspberries and zucchini contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Raspberries | Zucchini | |
|---|---|---|
| Thiamin | 0.032 MG | 0.045 MG |
| Riboflavin | 0.038 MG | 0.094 MG |
| Niacin | 0.598 MG | 0.451 MG |
| Pantothenic acid | 0.329 MG | 0.204 MG |
| Vitamin B6 | 0.055 MG | 0.163 MG |
| Folate | 21 UG | 24 UG |
Minerals
calcium
Raspberry has 56% more calcium than zucchini - raspberry has 25mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Raspberries and zucchini contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 73% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and zucchini has 261mg 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, both raspberries and zucchini contain significant amounts of quercetin.
| Raspberries | Zucchini | |
|---|---|---|
| kaempferol | 0.06 mg | ~ |
| Quercetin | 1.05 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,
| Raspberries | Zucchini | |
|---|---|---|
| beta-carotene | 12 UG | 120 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Raspberries | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.061 G |
| Total | 0.126 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than zucchini per 100 grams.
| Raspberries | Zucchini | |
|---|---|---|
| linoleic acid | 0.249 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.249 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.
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Raspberries 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 raspberries or zucchini contain more calories in 100 grams?Zucchini has 70% less calories than raspberry - raspberry has 52 calories in 100g and zucchini has 17 calories.
Does raspberries or zucchini have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and zucchini has 3.1g of carbohydrates.