Granny Smith Apple vs. Zucchini
Nutrition comparison of Granny Smith Apple and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and zucchini:
- Granny smith apple is a great source of dietary fiber.
- Zucchini has 3.3 times less carbohydrates than granny smith apple.
- Zucchini has 71% less calories than granny smith apple.
- Zucchini has 74% less sugar than granny smith apple.
- Zucchini has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (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
Zucchini has 71% less calories than granny smith apple - granny smith apple has 58 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, granny smith apple is much lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Granny smith apple has a macronutrient ratio of 3:94:3 and for zucchini, 24:60:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Zucchini | |
|---|---|---|
| Protein | 3% | 24% |
| Carbohydrates | 94% | 60% |
| Fat | 3% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.3 times less carbohydrates than granny smith apple - granny smith apple has 13.6g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has 180% more dietary fiber than zucchini - granny smith apple has 2.8g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Zucchini has 74% less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Granny smith apple and zucchini contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both zucchini and granny smith apple are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than granny smith apple - zucchini has 17.9mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and zucchini contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Granny smith apple and zucchini contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Granny smith apple and zucchini contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both granny smith apple and zucchini contain significant amounts of thiamin.
| Granny Smith Apple | Zucchini | |
|---|---|---|
| Thiamin | 0.019 MG | 0.045 MG |
| Riboflavin | 0.025 MG | 0.094 MG |
| Niacin | 0.126 MG | 0.451 MG |
| Pantothenic acid | 0.056 MG | 0.204 MG |
| Vitamin B6 | 0.037 MG | 0.163 MG |
| Folate | 3 UG | 24 UG |
Minerals
calcium
Zucchini has 220% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Granny smith apple and zucchini contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 118% more potassium than granny smith apple - granny smith apple has 120mg 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,
| Granny Smith Apple | Zucchini | |
|---|---|---|
| beta-carotene | 59 UG | 120 UG |
| lutein + zeaxanthin | 64 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.
Note: The specific food items compared are: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Granny Smith Apple 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 granny smith apple or zucchini contain more calories in 100 grams?Zucchini has 70% less calories than granny smith apple - granny smith apple has 58 calories in 100g and zucchini has 17 calories.
Does granny smith apple or zucchini have more carbohydrates?
By weight, zucchini has 3.3 times fewer carbohydrates than granny smith apple - granny smith apple has 13.6g of carbs for 100g and zucchini has 3.1g of carbohydrates.