Egg vs. Zucchini
Nutrition comparison of Egg and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and zucchini:
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, zucchini contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than zucchini.
- Zucchini has 36.2 times less saturated fat than egg.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and zucchini has 88% less calories than egg - zucchini has 17 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Egg has a macronutrient ratio of 36:2:62 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Zucchini | |
|---|---|---|
| Protein | 36% | 24% |
| Carbohydrates | 2% | 62% |
| Fat | 62% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and egg are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Zucchini has more dietary fiber than egg - zucchini has 1g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Zucchini and egg contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 938% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Zucchini has 36.2 times less saturated fat than egg - zucchini has 0.08g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and zucchini are low in trans fat - egg has 0.04g of trans fat per 100 grams and zucchini does not contain significant amounts.
cholesterol
Egg is high in cholesterol and zucchini has less cholesterol than egg - egg has 372mg 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 more Vitamin C than egg - zucchini has 17.9mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 15 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than zucchini - egg has 82iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Zucchini and egg contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Zucchini and egg contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, zucchini contains more niacin. Both egg and zucchini contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Zucchini | |
|---|---|---|
| Thiamin | 0.04 MG | 0.045 MG |
| Riboflavin | 0.457 MG | 0.094 MG |
| Niacin | 0.075 MG | 0.451 MG |
| Pantothenic acid | 1.533 MG | 0.204 MG |
| Vitamin B6 | 0.17 MG | 0.163 MG |
| Folate | 47 UG | 24 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 250% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 373% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Zucchini is a great source of potassium and it has 89% more potassium than egg - zucchini has 261mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than zucchini per 100 grams. Both egg and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Egg | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.061 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than zucchini per 100 grams.
| Egg | Zucchini | |
|---|---|---|
| other omega 6 | 0.003 G | 0.001 G |
| linoleic acid | 1.555 G | 0.03 G |
| Total | 1.558 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.
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and zucchini has 90% less calories than egg - zucchini has 17 calories in 100g and egg has 143 calories.
Is zucchini or egg better for protein?
Egg is a fantastic source of protein and it has 940% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and egg has 12.6g of protein.
Does zucchini or egg have more carbohydrates?
By weight, both zucchini and egg are low in carbohydrates - zucchini has 3.1g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.