Chicken vs. Zucchini
Nutrition comparison of Cooked Chicken and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and zucchini:
- Both zucchini and chicken are high in potassium.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, zucchini contains more folate.
- Chicken is an excellent source of protein.
- For omega-3 fatty acids, chicken has more dha and dpa than zucchini.
- Zucchini has 36 times less saturated fat than chicken.
- Zucchini has signficantly less cholesterol than chicken.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and zucchini has 91% less calories than chicken - zucchini has 17 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. 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:
| Chicken | Zucchini | |
|---|---|---|
| Protein | 49% | 24% |
| Carbohydrates | ~ | 62% |
| Fat | 51% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and chicken are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Zucchini has more dietary fiber than chicken - zucchini has 1g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 18 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Zucchini has 36 times less saturated fat than chicken - zucchini has 0.08g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and zucchini are low in trans fat - chicken has 0.09g of trans fat per 100 grams and zucchini does not contain significant amounts.
cholesterol
Zucchini has signficantly less cholesterol than chicken - chicken has 107mg 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 chicken - zucchini has 17.9mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Zucchini has more Vitamin A than chicken - zucchini has 10ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Zucchini and chicken contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Zucchini and chicken contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, zucchini contains more folate.
| Chicken | Zucchini | |
|---|---|---|
| Thiamin | 0.121 MG | 0.045 MG |
| Riboflavin | 0.302 MG | 0.094 MG |
| Niacin | 7.107 MG | 0.451 MG |
| Pantothenic acid | 1.327 MG | 0.204 MG |
| Vitamin B6 | 0.538 MG | 0.163 MG |
| Folate | 2 UG | 24 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Zucchini has 100% more calcium than chicken - zucchini has 16mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Chicken has 151% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both zucchini and chicken are high in potassium. Chicken has 159% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than zucchini per 100 grams. Both chicken and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Chicken | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.061 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than zucchini per 100 grams.
| Chicken | Zucchini | |
|---|---|---|
| other omega 6 | 0.008 G | 0.001 G |
| linoleic acid | 1.818 G | 0.03 G |
| Total | 1.826 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.
Cooked 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 chicken contain more calories in 100 grams?Chicken is high in calories and zucchini has 90% less calories than chicken - zucchini has 17 calories in 100g and chicken has 189 calories.
Is zucchini or chicken better for protein?
Chicken is a fantastic source of protein and it has 18 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and chicken has 23.3g of protein.
Does zucchini or chicken have more carbohydrates?
By weight, both zucchini and chicken are low in carbohydrates - zucchini has 3.1g of carbs for 100g and chicken has no carbs..
Does zucchini or chicken contain more potassium?
Both zucchini and chicken are high in potassium. Chicken has 160% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and chicken has 677mg of potassium.