White Rice vs. Zucchini

Nutrition comparison of Cooked White Rice and Zucchini


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked white rice versus zucchini (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and zucchini:

  • White rice has more thiamin, niacin and folate, however, zucchini contains more riboflavin and Vitamin B6.
  • Zucchini has signficantly less carbohydrates than white rice.
  • Zucchini is a great source of Vitamin C and potassium.
Detailed nutritional comparison of white rice and zucchini is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Zucchini src

Calories and Carbs

calories

White rice is high in calories and zucchini has 87% less calories than white rice - white rice has 130 calories per 100 grams and zucchini has 17 calories.

For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. White rice has a macronutrient ratio of 8:91:1 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Zucchini
Protein 8% 24%
Carbohydrates 91% 62%
Fat 1% 14%
Alcohol ~ ~

carbohydrates

Zucchini has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.

dietary fiber

Zucchini has 233% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.

sugar

White rice has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice and zucchini contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and zucchini has 1.2g of protein.

Fat

saturated fat

Both white rice and zucchini are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.

Vitamins

Vitamin C

Zucchini is a great source of Vitamin C and it has more Vitamin C than white rice - zucchini has 17.9mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Zucchini has more Vitamin A than white rice - zucchini has 10ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Zucchini and white rice contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Zucchini and white rice contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin, niacin and folate, however, zucchini contains more riboflavin and Vitamin B6. Both white rice and zucchini contain significant amounts of pantothenic acid.

White Rice Zucchini
Thiamin 0.167 MG 0.045 MG
Riboflavin 0.016 MG 0.094 MG
Niacin 1.835 MG 0.451 MG
Pantothenic acid 0.411 MG 0.204 MG
Vitamin B6 0.05 MG 0.163 MG
Folate 58 UG 24 UG

Minerals

calcium

Zucchini has 433% more calcium than white rice - white rice has 3mg of calcium per 100 grams and zucchini has 16mg of calcium.

iron

White rice has 303% more iron than zucchini - white rice has 1.5mg of iron per 100 grams and zucchini has 0.37mg of iron.

potassium

Zucchini is a great source of potassium and it has 800% more potassium than white rice - white rice has 29mg of potassium per 100 grams and zucchini has 261mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than white rice per 100 grams.

White Rice Zucchini
alpha linoleic acid 0.01 G 0.061 G
Total 0.01 G 0.061 G

omega 6s

Comparing omega-6 fatty acids, both white rice and zucchini contain small amounts of linoleic acid.

White Rice Zucchini
linoleic acid 0.046 G 0.03 G
other omega 6 ~ 0.001 G
Total 0.046 G 0.031 G



Customize your serving size


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 White Rice or Zucchini .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

Cooked White Rice 100g

( 100 g )
Daily Values (%)

Zucchini 100g

( 100 g )
130KCAL 7%
665% calories
17KCAL 1%
29G 11%
835% carbohydrates
3.1G 1%
0.3G 1%
dietary fiber 233%
1G 4%
sugar >999% 2.5G
0.21G 0.3%
total fat 52%
0.32G 1%
0.06G 0.3%
saturated fat 33%
0.08G 1%
0.07G 594% monounsaturated fat 0.01G
0.06G polyunsaturated fat 50% 0.09G
sodium >999%
8MG 1%
Vitamins and Minerals
Vitamin A >999%
10UG 1%
Vitamin C >999%
18MG 24%
3MG 0.3%
calcium 433%
16MG 2%
1.5MG 8%
305% iron
0.37MG 2%
13MG 4%
magnesium 38%
18MG 6%
29MG 1%
potassium 800%
261MG 11%
0.17MG 15%
240% thiamin (Vit B1)
0.05MG 4%
0.02MG 2%
riboflavin (Vit B2) 348%
0.09MG 9%
1.8MG 13%
300% niacin (Vit B3)
0.45MG 3%
0.05MG 4%
Vitamin B6 220%
0.16MG 13%
0.41MG 8%
105% pantothenic acid (Vit B5)
0.2MG 4%
58UG 15%
142% folate (Vit B9)
24UG 6%
Vitamin E >999%
0.12MG 1%
Vitamin K >999%
4.3UG 5%
2.4G 5%
100% protein
1.2G 2%
choline >999%
9.5MG 2%
0.04MG 3%
copper 25%
0.05MG 4%
0.38MG 21%
111% manganese
0.18MG 10%
37MG 5%
phosphorus 3%
38MG 5%
7.5UG 14%
>999% selenium
0.2UG 0.4%
0.42MG 5%
31% zinc
0.32MG 4%
69G Water 38% 95G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does white rice or zucchini contain more calories in 100 grams?
White rice is high in calories and zucchini has 90% less calories than white rice - white rice has 130 calories in 100g and zucchini has 17 calories.

Does white rice or zucchini have more carbohydrates?
By weight, zucchini has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and zucchini has 3.1g of carbohydrates.

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