Cherries vs. Zucchini
Nutrition comparison of Cherries and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and zucchini:
- Both zucchini and cherries are high in potassium.
- Cherry is a great source of dietary fiber.
- Zucchini has 4.1 times less carbohydrates than cherry.
- Zucchini has 4.1 times less sugar than cherry.
- Zucchini has 73% less calories than cherry.
- Zucchini has more riboflavin, niacin, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 73% less calories than cherry - zucchini has 17 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Cherries has a macronutrient ratio of 6:91:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Zucchini | |
|---|---|---|
| Protein | 6% | 24% |
| Carbohydrates | 91% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 4.1 times less carbohydrates than cherry - zucchini has 3.1g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 110% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Zucchini has 4.1 times less sugar than cherry - zucchini has 2.5g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Zucchini and cherries contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both zucchini and cherries are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 156% more Vitamin C than cherry - zucchini has 17.9mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Zucchini and cherries contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Zucchini and cherries contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Zucchini and cherries contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin, niacin, Vitamin B6 and folate. Both cherries and zucchini contain significant amounts of thiamin and pantothenic acid.
| Cherries | Zucchini | |
|---|---|---|
| Thiamin | 0.027 MG | 0.045 MG |
| Riboflavin | 0.033 MG | 0.094 MG |
| Niacin | 0.154 MG | 0.451 MG |
| Pantothenic acid | 0.199 MG | 0.204 MG |
| Vitamin B6 | 0.049 MG | 0.163 MG |
| Folate | 4 UG | 24 UG |
Minerals
calcium
Zucchini and cherries contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Zucchini and cherries contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both zucchini and cherries are high in potassium. Zucchini has 18% more potassium than cherry - zucchini has 261mg of potassium per 100 grams and cherry has 222mg 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,
| Cherries | Zucchini | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 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,
| Cherries | Zucchini | |
|---|---|---|
| beta-carotene | 38 UG | 120 UG |
| lutein + zeaxanthin | 85 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than cherry per 100 grams.
| Cherries | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.061 G |
| Total | 0.026 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and zucchini contain small amounts of linoleic acid.
| Cherries | Zucchini | |
|---|---|---|
| linoleic acid | 0.027 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.027 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.
Cherries 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 cherries contain more calories in 100 grams?Zucchini has 70% less calories than cherry - zucchini has 17 calories in 100g and cherry has 63 calories.
Does zucchini or cherries have more carbohydrates?
By weight, zucchini has 4.1 times fewer carbohydrates than cherry - zucchini has 3.1g of carbs for 100g and cherry has 16g of carbohydrates.
Does zucchini or cherries contain more potassium?
Both zucchini and cherries are high in potassium. Zucchini has 20% more potassium than cherry - zucchini has 261mg of potassium in 100 grams and cherry has 222mg of potassium.