Strawberries vs. Zucchini
Nutrition comparison of Strawberries and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and zucchini:
- Both strawberries and zucchini are high in Vitamin C.
- Zucchini has more riboflavin and Vitamin B6.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and zucchini contain similar amounts of calories - strawberry has 32 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, strawberries is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for zucchini, 24:60:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Zucchini | |
|---|---|---|
| Protein | 7% | 24% |
| Carbohydrates | 85% | 60% |
| Fat | 8% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and zucchini contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Strawberry has 100% more dietary fiber than zucchini - strawberry has 2g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Strawberries and zucchini contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Strawberries and zucchini contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both strawberries and zucchini are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both strawberries and zucchini are high in Vitamin C. Strawberry has 228% more Vitamin C than zucchini - strawberry has 58.8mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Strawberries and zucchini contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Strawberries and zucchini contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Strawberries and zucchini contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin and Vitamin B6. Both strawberries and zucchini contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Strawberries | Zucchini | |
|---|---|---|
| Thiamin | 0.024 MG | 0.045 MG |
| Riboflavin | 0.022 MG | 0.094 MG |
| Niacin | 0.386 MG | 0.451 MG |
| Pantothenic acid | 0.125 MG | 0.204 MG |
| Vitamin B6 | 0.047 MG | 0.163 MG |
| Folate | 24 UG | 24 UG |
Minerals
calcium
Strawberries and zucchini contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Strawberries and zucchini contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 71% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and zucchini has 261mg 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, both strawberries and zucchini contain significant amounts of quercetin.
| Strawberries | Zucchini | |
|---|---|---|
| kaempferol | 0.5 mg | ~ |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 mg | 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,
| Strawberries | Zucchini | |
|---|---|---|
| beta-carotene | 7 UG | 120 UG |
| lutein + zeaxanthin | 26 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both strawberries and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Strawberries | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.061 G |
| Total | 0.065 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than zucchini per 100 grams.
| Strawberries | Zucchini | |
|---|---|---|
| linoleic acid | 0.09 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.09 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.
Note: The specific food items compared are: Strawberries (Strawberries, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Strawberries 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 strawberries or zucchini contain more calories in 100 grams?Strawberries and zucchini contain similar amounts of calories - strawberry has 32 calories in 100g and zucchini has 17 calories.
Does strawberries or zucchini have more carbohydrates?
By weight, strawberries and zucchini contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.