Apple vs. Zucchini
Nutrition comparison of Apple and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and zucchini:
- Apple is a great source of dietary fiber.
- Zucchini has 3.1 times less sugar than apple.
- Zucchini has 3.4 times less carbohydrates than apple.
- Zucchini has 67% less calories than apple.
- Zucchini has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 67% less calories than apple - zucchini has 17 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Apple has a macronutrient ratio of 2:95:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Zucchini | |
|---|---|---|
| Protein | 2% | 24% |
| Carbohydrates | 95% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.4 times less carbohydrates than apple - zucchini has 3.1g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 140% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Zucchini has 3.1 times less sugar than apple - zucchini has 2.5g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Zucchini and apple contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both zucchini and apple are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 289% more Vitamin C than apple - zucchini has 17.9mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Zucchini and apple contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Zucchini and apple contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Zucchini and apple contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and zucchini contain significant amounts of thiamin.
| Apple | Zucchini | |
|---|---|---|
| Thiamin | 0.017 MG | 0.045 MG |
| Riboflavin | 0.026 MG | 0.094 MG |
| Niacin | 0.091 MG | 0.451 MG |
| Pantothenic acid | 0.061 MG | 0.204 MG |
| Vitamin B6 | 0.041 MG | 0.163 MG |
| Folate | 3 UG | 24 UG |
Minerals
calcium
Zucchini has 167% more calcium than apple - zucchini has 16mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Zucchini and apple contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Zucchini is a great source of potassium and it has 144% more potassium than apple - zucchini has 261mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Zucchini | |
|---|---|---|
| beta-carotene | 27 UG | 120 UG |
| lutein + zeaxanthin | 29 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.061 G |
| Total | 0.009 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both apple and zucchini contain small amounts of linoleic acid.
| Apple | Zucchini | |
|---|---|---|
| linoleic acid | 0.043 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Zucchini has 70% less calories than apple - zucchini has 17 calories in 100g and apple has 52 calories.
Does zucchini or apple have more carbohydrates?
By weight, zucchini has 3.4 times fewer carbohydrates than apple - zucchini has 3.1g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.