Brown Rice vs. Zucchini
Nutrition comparison of Cooked Brown Rice and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and zucchini:
- Brown rice has more thiamin and niacin, however, zucchini contains more folate.
- Zucchini has signficantly less carbohydrates than brown rice.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and zucchini has 86% less calories than brown rice - zucchini has 17 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Zucchini | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 84% | 62% |
| Fat | 7% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has signficantly less carbohydrates than brown rice - zucchini has 3.1g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has 60% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Zucchini and brown rice contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Zucchini and brown rice contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both zucchini and brown rice are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than brown rice - zucchini has 17.9mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Zucchini has more Vitamin A than brown rice - zucchini has 10ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Zucchini and brown rice contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Zucchini and brown rice contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, zucchini contains more folate. Both brown rice and zucchini contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Zucchini | |
|---|---|---|
| Thiamin | 0.178 MG | 0.045 MG |
| Riboflavin | 0.069 MG | 0.094 MG |
| Niacin | 2.561 MG | 0.451 MG |
| Pantothenic acid | 0.38 MG | 0.204 MG |
| Vitamin B6 | 0.123 MG | 0.163 MG |
| Folate | 9 UG | 24 UG |
Minerals
calcium
Zucchini has 433% more calcium than brown rice - zucchini has 16mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Zucchini and brown rice contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Zucchini is a great source of potassium and it has 203% more potassium than brown rice - zucchini has 261mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.061 G |
| Total | 0.011 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than zucchini per 100 grams.
| Brown Rice | Zucchini | |
|---|---|---|
| other omega 6 | 0.004 G | 0.001 G |
| linoleic acid | 0.355 G | 0.03 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and zucchini has 90% less calories than brown rice - zucchini has 17 calories in 100g and brown rice has 123 calories.
Does zucchini or brown rice have more carbohydrates?
By weight, zucchini has signficantly fewer carbohydrates than brown rice - zucchini has 3.1g of carbs for 100g and brown rice has 25.6g of carbohydrates.