Yogurt vs. Zucchini
Nutrition comparison of Yogurt and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and zucchini:
- Yogurt is an excellent source of calcium.
- Zucchini has 23.9 times less saturated fat than yogurt.
- Zucchini has 72% less calories than yogurt.
- Zucchini has more niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt - zucchini has 17 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much lighter in carbs, much heavier in fat and similar to zucchini for protein. Yogurt has a macronutrient ratio of 23:30:47 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Zucchini | |
|---|---|---|
| Protein | 23% | 24% |
| Carbohydrates | 30% | 62% |
| Fat | 47% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and yogurt are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Zucchini has more dietary fiber than yogurt - zucchini has 1g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Zucchini and yogurt contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 187% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Zucchini has 23.9 times less saturated fat than yogurt - zucchini has 0.08g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Zucchini has less cholesterol than yogurt - yogurt has 13mg 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 34 times more Vitamin C than yogurt - zucchini has 17.9mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Zucchini and yogurt contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and zucchini contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Zucchini and yogurt contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Zucchini and yogurt contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Zucchini has more niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and zucchini contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Yogurt | Zucchini | |
|---|---|---|
| Thiamin | 0.029 MG | 0.045 MG |
| Riboflavin | 0.142 MG | 0.094 MG |
| Niacin | 0.075 MG | 0.451 MG |
| Pantothenic acid | 0.389 MG | 0.204 MG |
| Vitamin B6 | 0.032 MG | 0.163 MG |
| Folate | 7 UG | 24 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 656% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Zucchini and yogurt contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Zucchini is a great source of potassium and it has 68% more potassium than yogurt - zucchini has 261mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.061 G |
| Total | 0.027 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than zucchini per 100 grams.
| Yogurt | Zucchini | |
|---|---|---|
| linoleic acid | 0.065 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Zucchini has 70% less calories than yogurt - zucchini has 17 calories in 100g and yogurt has 61 calories.
Does zucchini or yogurt have more carbohydrates?
By weight, both zucchini and yogurt are low in carbohydrates - zucchini has 3.1g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does zucchini or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 660% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and yogurt has 121mg of calcium.