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:
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 8:85:7 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Strawberries | Zucchini | |
---|---|---|
Protein | 8% | 24% |
Carbohydrates | 85% | 62% |
Fat | 7% | 14% |
Alcohol | ~ | ~ |
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.
Strawberry has 100% more dietary fiber than zucchini - strawberry has 2g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
Strawberries and zucchini contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and zucchini has 2.5g of sugar.
Strawberries and zucchini contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and zucchini has 1.2g of protein.
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.
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.
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.
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.
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.
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 |
Strawberries and zucchini contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and zucchini has 16mg of calcium.
Strawberries and zucchini contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and zucchini has 0.37mg of iron.
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.
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 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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Strawberries or Zucchini .
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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||