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:
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 | ~ | ~ |
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.
Zucchini has more dietary fiber than chicken - zucchini has 1g of dietary fiber per 100 grams and chicken does not contain significant amounts.
Chicken has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and chicken does not contain significant amounts.
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.
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.
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.
Zucchini has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and zucchini does not contain significant amounts.
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.
Zucchini has more Vitamin A than chicken - zucchini has 10ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
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.
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.
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 | ~ |
Zucchini has 100% more calcium than chicken - zucchini has 16mg of calcium per 100 grams and chicken has 8mg of calcium.
Chicken has 151% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and chicken has 0.93mg of iron.
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.
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 |
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 |
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 .
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 | |||