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.
Detailed nutritional comparison of chicken and zucchini is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Chicken src
Image of Zucchini src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chicken or Zucchini .

Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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.