Whole Milk vs. Zucchini
Nutrition comparison of Whole Milk and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and zucchini:
- Whole milk has signficantly more Vitamin D than zucchini.
- Whole milk is an excellent source of calcium.
- Zucchini has 21.2 times less saturated fat than whole milk.
- Zucchini has 72% less calories than whole milk.
- Zucchini has more niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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 whole milk - zucchini has 17 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is much lighter in carbs, much heavier in fat and similar to zucchini for protein. Whole milk has a macronutrient ratio of 21:32:48 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Zucchini | |
|---|---|---|
| Protein | 21% | 24% |
| Carbohydrates | 32% | 62% |
| Fat | 48% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and whole milk are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Zucchini has more dietary fiber than whole milk - zucchini has 1g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Zucchini and whole milk contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole milk has 160% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Zucchini has 21.2 times less saturated fat than whole milk - zucchini has 0.08g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Zucchini has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and zucchini does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than whole milk - zucchini has 17.9mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 360% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than zucchini - whole milk has 51iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Zucchini and whole milk contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Zucchini and whole milk contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Zucchini has more niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and zucchini contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Milk | Zucchini | |
|---|---|---|
| Thiamin | 0.046 MG | 0.045 MG |
| Riboflavin | 0.169 MG | 0.094 MG |
| Niacin | 0.089 MG | 0.451 MG |
| Pantothenic acid | 0.373 MG | 0.204 MG |
| Vitamin B6 | 0.036 MG | 0.163 MG |
| Folate | 5 UG | 24 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 606% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Zucchini and whole milk contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Zucchini is a great source of potassium and it has 98% more potassium than whole milk - zucchini has 261mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Zucchini | |
|---|---|---|
| beta-carotene | 7 UG | 120 UG |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.061 G |
| Total | 0.075 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than zucchini per 100 grams.
| Whole Milk | Zucchini | |
|---|---|---|
| linoleic acid | 0.12 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Whole Milk g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
|
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 whole milk contain more calories in 100 grams?Zucchini has 70% less calories than whole milk - zucchini has 17 calories in 100g and whole milk has 61 calories.
Does zucchini or whole milk have more carbohydrates?
By weight, both zucchini and whole milk are low in carbohydrates - zucchini has 3.1g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
Does zucchini or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 610% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and whole milk has 113mg of calcium.