Broccoli vs. Zucchini

Nutrition comparison of Broccoli and Zucchini


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

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

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

  • Both zucchini and broccoli are high in Vitamin C and potassium.
  • Broccoli has more pantothenic acid and folate.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
Detailed nutritional comparison of broccoli 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: Broccoli (Broccoli, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Zucchini src

Here's an infographic summarizing the nutritional differences between broccoli and zucchini. marks particularly rich nutrients.


Calories and Carbs

calories

Zucchini and broccoli contain similar amounts of calories - zucchini has 17 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, lighter in fat and similar to zucchini for carbs. Broccoli has a macronutrient ratio of 28:65:7 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Zucchini
Protein 28% 24%
Carbohydrates 65% 62%
Fat 7% 14%
Alcohol ~ ~

carbohydrates

Zucchini and broccoli contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has 160% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Zucchini and broccoli contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Broccoli has 133% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both zucchini and broccoli are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Both zucchini and broccoli are high in Vitamin C. Broccoli has 398% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Broccoli has 210% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Zucchini and broccoli contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 22 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Broccoli has more pantothenic acid and folate. Both broccoli and zucchini contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Broccoli Zucchini
Thiamin 0.071 MG 0.045 MG
Riboflavin 0.117 MG 0.094 MG
Niacin 0.639 MG 0.451 MG
Pantothenic acid 0.573 MG 0.204 MG
Vitamin B6 0.175 MG 0.163 MG
Folate 63 UG 24 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 194% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Zucchini and broccoli contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both zucchini and broccoli are high in potassium. Broccoli has 21% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and broccoli has 316mg of potassium.

Antioxidants and Phytonutrients

flavonoids

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,

Broccoli Zucchini
luteolin 0.8 mg ~
kaempferol 7.84 mg ~
myricetin 0.06 mg ~
Quercetin 3.26 mg 0.66 mg

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, both broccoli and zucchini contain significant amounts of lutein + zeaxanthin.

Broccoli Zucchini
beta-carotene 361 UG 120 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 1403 UG 2125 UG

Omega-3 and Omega-6

omega 3s

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

Broccoli Zucchini
alpha linoleic acid 0.0215 G 0.061 G
Total 0.0215 G 0.061 G

omega 6s

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

Broccoli Zucchini
other omega 6 0.006 G 0.001 G
linoleic acid 0.049 G 0.03 G
Total 0.055 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: Broccoli (Broccoli, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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FAQ

Does zucchini or broccoli contain more calories in 100 grams?
Zucchini and broccoli contain similar amounts of calories - zucchini has 17 calories in 100g and broccoli has 34 calories.

Does zucchini or broccoli have more carbohydrates?
By weight, zucchini and broccoli contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does zucchini or broccoli contain more potassium?
Both zucchini and broccoli are high in potassium. Broccoli has 20% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and broccoli has 316mg of potassium.

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