Tomato vs. Zucchini
Nutrition comparison of Tomato and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tomato
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tomato and zucchini:
- Both zucchini and tomato are high in Vitamin C and potassium.
- Tomato has more beta-carotene, alpha-carotene and lycopene than zucchini, however, zucchini contains more lutein + zeaxanthin than tomato.
- Zucchini has more riboflavin and Vitamin B6.
USDA sources for nutritional information: Tomato (Tomatoes, red, ripe, raw, year round average) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and tomato contain similar amounts of calories - zucchini has 17 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, tomato is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Tomato has a macronutrient ratio of 17:74:10 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tomato | Zucchini | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 74% | 62% |
| Fat | 10% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and tomato are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Zucchini and tomato contain similar amounts of dietary fiber - zucchini has 1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Zucchini and tomato contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Zucchini and tomato contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both zucchini and tomato are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both zucchini and tomato are high in Vitamin C. Zucchini has 31% more Vitamin C than tomato - zucchini has 17.9mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 320% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Zucchini and tomato contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Zucchini and tomato contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin and Vitamin B6. Both tomato and zucchini contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Tomato | Zucchini | |
|---|---|---|
| Thiamin | 0.037 MG | 0.045 MG |
| Riboflavin | 0.019 MG | 0.094 MG |
| Niacin | 0.594 MG | 0.451 MG |
| Pantothenic acid | 0.089 MG | 0.204 MG |
| Vitamin B6 | 0.08 MG | 0.163 MG |
| Folate | 15 UG | 24 UG |
Minerals
calcium
Zucchini and tomato contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Zucchini and tomato contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both zucchini and tomato are high in potassium. Zucchini has a little more potassium (10%) than tomato by weight - zucchini has 261mg of potassium per 100 grams and tomato has 237mg 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 tomato and zucchini contain significant amounts of quercetin.
| Tomato | Zucchini | |
|---|---|---|
| kaempferol | 0.09 mg | ~ |
| myricetin | 0.13 mg | ~ |
| Quercetin | 0.58 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, tomato has more beta-carotene, alpha-carotene and lycopene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than tomato per 100 grams.
| Tomato | Zucchini | |
|---|---|---|
| beta-carotene | 449 UG | 120 UG |
| alpha-carotene | 101 UG | ~ |
| lycopene | 2573 UG | ~ |
| lutein + zeaxanthin | 123 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Tomato | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.061 G |
| Total | 0.003 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than zucchini per 100 grams.
| Tomato | Zucchini | |
|---|---|---|
| linoleic acid | 0.08 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.08 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.
Tomato 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 tomato contain more calories in 100 grams?Zucchini and tomato contain similar amounts of calories - zucchini has 17 calories in 100g and tomato has 18 calories.
Does zucchini or tomato have more carbohydrates?
By weight, both zucchini and tomato are low in carbohydrates - zucchini has 3.1g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does zucchini or tomato contain more potassium?
Both zucchini and tomato are high in potassium. Zucchini has a little more potassium ( 10%) than tomato by weight - zucchini has 261mg of potassium in 100 grams and tomato has 237mg of potassium.