Raw Chicken vs. Zucchini
Nutrition comparison of Raw Chicken and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw chicken
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw chicken and zucchini:
- Both zucchini and raw chicken are high in potassium.
- For omega-3 fatty acids, raw chicken has more dha than zucchini.
- Raw chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, zucchini contains more folate.
- Raw chicken is an excellent source of protein.
- Zucchini has 26.3 times less saturated fat than raw chicken.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Raw Chicken (Chicken, ground, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw chicken is high in calories and zucchini has 88% less calories than raw chicken - zucchini has 17 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, raw chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Raw chicken has a macronutrient ratio of 49:0:51 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Chicken | Zucchini | |
|---|---|---|
| Protein | 49% | 24% |
| Carbohydrates | ~ | 62% |
| Fat | 51% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and raw chicken are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and raw chicken has 0.04g of carbohydrates.
dietary fiber
Zucchini has more dietary fiber than raw chicken - zucchini has 1g of dietary fiber per 100 grams and raw chicken does not contain significant amounts.
sugar
Raw chicken has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Raw chicken is an excellent source of protein and it has 13 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Zucchini has 26.3 times less saturated fat than raw chicken - zucchini has 0.08g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Both raw chicken and zucchini are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and zucchini does not contain significant amounts.
cholesterol
Zucchini has less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and zucchini does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than raw chicken - zucchini has 17.9mg of Vitamin C per 100 grams and raw chicken does not contain significant amounts.
Vitamin A
Zucchini has more Vitamin A than raw chicken - zucchini has 10ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Zucchini and raw chicken contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and raw chicken has 0.27mg of Vitamin E.
Vitamin K
Zucchini and raw chicken contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and raw chicken has 0.8ug of Vitamin K.
The B Vitamins
Raw chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, zucchini contains more folate.
| Raw Chicken | Zucchini | |
|---|---|---|
| Thiamin | 0.109 MG | 0.045 MG |
| Riboflavin | 0.241 MG | 0.094 MG |
| Niacin | 5.575 MG | 0.451 MG |
| Pantothenic acid | 1.092 MG | 0.204 MG |
| Vitamin B6 | 0.512 MG | 0.163 MG |
| Folate | 1 UG | 24 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Zucchini has 167% more calcium than raw chicken - zucchini has 16mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Raw chicken has 122% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both zucchini and raw chicken are high in potassium. Raw chicken has 100% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more DHA than zucchini per 100 grams. Both raw chicken and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Raw Chicken | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.061 G |
| DHA | 0.023 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.11 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than zucchini per 100 grams.
| Raw Chicken | Zucchini | |
|---|---|---|
| other omega 6 | 0.005 G | 0.001 G |
| linoleic acid | 1.324 G | 0.03 G |
| Total | 1.329 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: Raw Chicken (Chicken, ground, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Raw Chicken 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 raw chicken contain more calories in 100 grams?Raw chicken is high in calories and zucchini has 90% less calories than raw chicken - zucchini has 17 calories in 100g and raw chicken has 143 calories.
Is zucchini or raw chicken better for protein?
Raw chicken is a fantastic source of protein and it has 13 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and raw chicken has 17.4g of protein.
Does zucchini or raw chicken have more carbohydrates?
By weight, both zucchini and raw chicken are low in carbohydrates - zucchini has 3.1g of carbs for 100g and raw chicken has 0.04g of carbohydrates.
Does zucchini or raw chicken contain more potassium?
Both zucchini and raw chicken are high in potassium. Raw chicken has 100% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and raw chicken has 522mg of potassium.