Skim Milk vs. Zucchini
Nutrition comparison of Skim Milk and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and zucchini:
- Skim milk is an excellent source of calcium.
- Zucchini has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and skim milk contain similar amounts of calories - zucchini has 17 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is heavier in protein, lighter in carbs and lighter in fat compared to zucchini per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Zucchini | |
|---|---|---|
| Protein | 40% | 24% |
| Carbohydrates | 58% | 62% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and skim milk are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Zucchini has more dietary fiber than skim milk - zucchini has 1g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Zucchini and skim milk contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Skim milk has 179% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both zucchini and skim milk are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and zucchini are low in cholesterol - skim milk has 2mg 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 skim milk - zucchini has 17.9mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has 510% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than zucchini - skim milk has 47iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Zucchini and skim milk contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Zucchini and skim milk contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Zucchini has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and zucchini contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Skim Milk | Zucchini | |
|---|---|---|
| Thiamin | 0.045 MG | 0.045 MG |
| Riboflavin | 0.182 MG | 0.094 MG |
| Niacin | 0.094 MG | 0.451 MG |
| Pantothenic acid | 0.357 MG | 0.204 MG |
| Vitamin B6 | 0.037 MG | 0.163 MG |
| Folate | 5 UG | 24 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 663% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Zucchini and skim milk contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Zucchini is a great source of potassium and it has 67% more potassium than skim milk - zucchini has 261mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.061 G |
| Total | 0.001 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both skim milk and zucchini contain small amounts of linoleic acid.
| Skim Milk | Zucchini | |
|---|---|---|
| linoleic acid | 0.002 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.002 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.
Skim Milk 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 skim milk contain more calories in 100 grams?Zucchini and skim milk contain similar amounts of calories - zucchini has 17 calories in 100g and skim milk has 34 calories.
Is zucchini or skim milk better for protein?
Skim milk has 180% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and skim milk has 3.4g of protein.
Does zucchini or skim milk have more carbohydrates?
By weight, both zucchini and skim milk are low in carbohydrates - zucchini has 3.1g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in skim milk comprise of 100% sugar.
Does zucchini or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 660% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and skim milk has 122mg of calcium.