Mango vs. Zucchini
Nutrition comparison of Mango and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and zucchini:
- Both zucchini and mango are high in Vitamin C.
- Mango has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than mango.
- Zucchini has 3.8 times less carbohydrates than mango.
- Zucchini has 4.4 times less sugar than mango.
- Zucchini has 72% less calories than mango.
- Zucchini has more riboflavin.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 72% less calories than mango - zucchini has 17 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Mango has a macronutrient ratio of 5:90:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Zucchini | |
|---|---|---|
| Protein | 5% | 24% |
| Carbohydrates | 90% | 62% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.8 times less carbohydrates than mango - zucchini has 3.1g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Mango has 60% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Zucchini has 4.4 times less sugar than mango - zucchini has 2.5g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Zucchini and mango contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both zucchini and mango are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both zucchini and mango are high in Vitamin C. Mango has 103% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 440% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Zucchini and mango contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Zucchini and mango contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin. Both mango and zucchini contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Zucchini | |
|---|---|---|
| Thiamin | 0.028 MG | 0.045 MG |
| Riboflavin | 0.038 MG | 0.094 MG |
| Niacin | 0.669 MG | 0.451 MG |
| Pantothenic acid | 0.197 MG | 0.204 MG |
| Vitamin B6 | 0.119 MG | 0.163 MG |
| Folate | 43 UG | 24 UG |
Minerals
calcium
Zucchini and mango contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Zucchini and mango contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Zucchini is a great source of potassium and it has 55% more potassium than mango - zucchini has 261mg of potassium per 100 grams and mango has 168mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Mango | Zucchini | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 0.66 mg |
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, mango has more beta-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than mango per 100 grams.
| Mango | Zucchini | |
|---|---|---|
| beta-carotene | 640 UG | 120 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Mango | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.061 G |
| Total | 0.051 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both mango and zucchini contain small amounts of linoleic acid.
| Mango | Zucchini | |
|---|---|---|
| linoleic acid | 0.019 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.019 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.
Mango 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 mango contain more calories in 100 grams?Zucchini has 70% less calories than mango - zucchini has 17 calories in 100g and mango has 60 calories.
Does zucchini or mango have more carbohydrates?
By weight, zucchini has 3.8 times fewer carbohydrates than mango - zucchini has 3.1g of carbs for 100g and mango has 15g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.