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.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Zucchini src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cherries or Zucchini .

Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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.