Grapes vs. Zucchini
Nutrition comparison of Grapes and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and zucchini:
- Zucchini has 4.8 times less carbohydrates than grape.
- Zucchini has 5.1 times less sugar than grape.
- Zucchini has 75% less calories than grape.
- Zucchini has more niacin, pantothenic acid and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 75% less calories than grape - zucchini has 17 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Grapes has a macronutrient ratio of 4:95:2 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Zucchini | |
|---|---|---|
| Protein | 4% | 24% |
| Carbohydrates | 95% | 62% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 4.8 times less carbohydrates than grape - zucchini has 3.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Zucchini and grapes contain similar amounts of dietary fiber - zucchini has 1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Zucchini has 5.1 times less sugar than grape - zucchini has 2.5g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Zucchini and grapes contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both zucchini and grapes are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 459% more Vitamin C than grape - zucchini has 17.9mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Zucchini and grapes contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Zucchini and grapes contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Zucchini and grapes contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Zucchini has more niacin, pantothenic acid and folate. Both grapes and zucchini contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grapes | Zucchini | |
|---|---|---|
| Thiamin | 0.069 MG | 0.045 MG |
| Riboflavin | 0.07 MG | 0.094 MG |
| Niacin | 0.188 MG | 0.451 MG |
| Pantothenic acid | 0.05 MG | 0.204 MG |
| Vitamin B6 | 0.086 MG | 0.163 MG |
| Folate | 2 UG | 24 UG |
Minerals
calcium
Zucchini and grapes contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Zucchini and grapes contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Zucchini is a great source of potassium and it has 37% more potassium than grape - zucchini has 261mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Zucchini | |
|---|---|---|
| beta-carotene | 39 UG | 120 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.061 G |
| Total | 0.011 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and zucchini contain small amounts of linoleic acid.
| Grapes | Zucchini | |
|---|---|---|
| linoleic acid | 0.037 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Zucchini has 80% less calories than grape - zucchini has 17 calories in 100g and grape has 69 calories.
Does zucchini or grapes have more carbohydrates?
By weight, zucchini has 4.8 times fewer carbohydrates than grape - zucchini has 3.1g of carbs for 100g and grape has 18.1g of carbohydrates.