Dates vs. Zucchini
Nutrition comparison of Dates and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and zucchini:
- Both dates and zucchini are high in potassium.
- Date has more niacin and pantothenic acid.
- Date is an excellent source of calcium and dietary fiber.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and zucchini has 94% less calories than date - date has 277 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Dates has a macronutrient ratio of 2:98:0 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Zucchini | |
|---|---|---|
| Protein | 2% | 24% |
| Carbohydrates | 98% | 62% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and zucchini has 96% less carbohydrates than date - date has 75g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 570% more dietary fiber than zucchini - date has 6.7g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Date is high in sugar and zucchini has 96% less sugar than date - date has 66.5g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Dates and zucchini contain similar amounts of protein - date has 1.8g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both zucchini and dates are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than date - zucchini has 17.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and zucchini contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Zucchini and dates contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and zucchini contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Date has more niacin and pantothenic acid. Both dates and zucchini contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Dates | Zucchini | |
|---|---|---|
| Thiamin | 0.05 MG | 0.045 MG |
| Riboflavin | 0.06 MG | 0.094 MG |
| Niacin | 1.61 MG | 0.451 MG |
| Pantothenic acid | 0.805 MG | 0.204 MG |
| Vitamin B6 | 0.249 MG | 0.163 MG |
| Folate | 15 UG | 24 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 300% more calcium than zucchini - date has 64mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Date has 143% more iron than zucchini - date has 0.9mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both dates and zucchini are high in potassium. Date has 167% more potassium than zucchini - date has 696mg of potassium per 100 grams and zucchini has 261mg of potassium.
Antioxidants and Phytonutrients
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, both dates and zucchini contain significant amounts of beta-carotene.
| Dates | Zucchini | |
|---|---|---|
| beta-carotene | 89 UG | 120 UG |
| lutein + zeaxanthin | 23 UG | 2125 UG |
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.
Dates 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 dates or zucchini contain more calories in 100 grams?Date is high in calories and zucchini has 90% less calories than date - date has 277 calories in 100g and zucchini has 17 calories.
Does dates or zucchini have more carbohydrates?
By weight, date is high in carbohydrates and zucchini has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does dates or zucchini contain more calcium?
Date is a rich source of calcium and it has 300% more calcium than zucchini - date has 64mg of calcium in 100 grams and zucchini has 16mg of calcium.
Does dates or zucchini contain more potassium?
Both dates and zucchini are high in potassium. Date has 170% more potassium than zucchini - date has 696mg of potassium in 100 grams and zucchini has 261mg of potassium.