Blueberry vs. Zucchini
Nutrition comparison of Blueberry and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and zucchini:
- Blueberry is a great source of dietary fiber.
- Zucchini has 3.6 times less carbohydrates than blueberry.
- Zucchini has 70% less calories than blueberry.
- Zucchini has 75% less sugar than blueberry.
- Zucchini has more riboflavin, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 70% less calories than blueberry - zucchini has 17 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Zucchini | |
|---|---|---|
| Protein | 5% | 24% |
| Carbohydrates | 91% | 62% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.6 times less carbohydrates than blueberry - zucchini has 3.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry 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 blueberry has 2.4g of dietary fiber.
sugar
Zucchini has 75% less sugar than blueberry - zucchini has 2.5g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Zucchini and blueberry contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both zucchini and blueberry are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 85% more Vitamin C than blueberry - zucchini has 17.9mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Zucchini and blueberry contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Zucchini and blueberry contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Zucchini and blueberry contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin, Vitamin B6 and folate. Both blueberry and zucchini contain significant amounts of thiamin, niacin and pantothenic acid.
| Blueberry | Zucchini | |
|---|---|---|
| Thiamin | 0.037 MG | 0.045 MG |
| Riboflavin | 0.041 MG | 0.094 MG |
| Niacin | 0.418 MG | 0.451 MG |
| Pantothenic acid | 0.124 MG | 0.204 MG |
| Vitamin B6 | 0.052 MG | 0.163 MG |
| Folate | 6 UG | 24 UG |
Minerals
calcium
Zucchini has 167% more calcium than blueberry - zucchini has 16mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Zucchini and blueberry contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Zucchini is a great source of potassium and it has 239% more potassium than blueberry - zucchini has 261mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Zucchini | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | ~ |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 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,
| Blueberry | Zucchini | |
|---|---|---|
| beta-carotene | 32 UG | 120 UG |
| lutein + zeaxanthin | 80 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.061 G |
| Total | 0.058 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than zucchini per 100 grams.
| Blueberry | Zucchini | |
|---|---|---|
| linoleic acid | 0.088 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Zucchini has 70% less calories than blueberry - zucchini has 17 calories in 100g and blueberry has 57 calories.
Does zucchini or blueberry have more carbohydrates?
By weight, zucchini has 3.6 times fewer carbohydrates than blueberry - zucchini has 3.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.