Pasta vs. Zucchini

Q: Does zucchini or pasta contain more dietary fiber?

Pasta is an excellent source of dietary fiber and it has 220% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.

Q: Does zucchini or pasta contain more protein?

Pasta is an excellent source of protein and it has 978% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and pasta has 13g of protein.

Q: Does zucchini or pasta contain more Vitamin C?

Zucchini is a great source of Vitamin C and it has more Vitamin C than pasta - zucchini has 17.9mg of Vitamin C per 100 grams and pasta does not contain significant amounts.

Nutrition comparison of Pasta and Zucchini

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

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

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
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For a quick recap of significant nutrients and differences in pasta and zucchini:

Both zucchini and pasta are high in potassium.
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
Pasta is an excellent source of dietary fiber, iron and protein.
Zucchini is a great source of Vitamin C.

Detailed nutritional comparison of pasta 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: Pasta (Pasta, dry, enriched) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.

Pasta src

Zucchini src

Calories and Carbs

calories

Pasta is high in calories and zucchini has 95% less calories than pasta - zucchini has 17 calories per 100 grams and pasta has 371 calories.

For macronutrient ratios, pasta is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Pasta has a macronutrient ratio of 14:82:4 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Pasta	Zucchini
Protein	14%	24%
Carbohydrates	82%	62%
Fat	4%	14%
Alcohol	~	~

carbohydrates

Pasta is high in carbohydrates and zucchini has 96% less carbohydrates than pasta - zucchini has 3.1g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.

dietary fiber

Pasta is an excellent source of dietary fiber and it has 220% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.

sugar

Zucchini and pasta contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and pasta has 2.7g of sugar.

Protein

protein

Pasta is an excellent source of protein and it has 978% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and pasta has 13g of protein.

Fat

saturated fat

Both zucchini and pasta are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.

Vitamins

Vitamin C

Zucchini is a great source of Vitamin C and it has more Vitamin C than pasta - zucchini has 17.9mg of Vitamin C per 100 grams and pasta does not contain significant amounts.

Vitamin A

Zucchini has more Vitamin A than pasta - zucchini has 10ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

Zucchini and pasta contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.

Vitamin K

Zucchini and pasta contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.

The B Vitamins

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

	Pasta	Zucchini
Thiamin	0.891 MG	0.045 MG
Riboflavin	0.4 MG	0.094 MG
Niacin	7.177 MG	0.451 MG
Pantothenic acid	0.431 MG	0.204 MG
Vitamin B6	0.142 MG	0.163 MG
Folate	237 UG	24 UG

Minerals

calcium

Zucchini and pasta contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and pasta has 21mg of calcium.

iron

Pasta is an excellent source of iron and it has 792% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and pasta has 3.3mg of iron.

potassium

Both zucchini and pasta are high in potassium. Zucchini has 17% more potassium than pasta - zucchini has 261mg of potassium per 100 grams and pasta has 223mg 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,

	Pasta	Zucchini
lutein + zeaxanthin	18 UG	2125 UG
beta-carotene	~	120 UG

Omega-3 and Omega-6

omega 3s

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

	Pasta	Zucchini
alpha linoleic acid	0.024 G	0.061 G
Total	0.024 G	0.061 G

omega 6s

Comparing omega-6 fatty acids, pasta has more linoleic acid than zucchini per 100 grams.

	Pasta	Zucchini
linoleic acid	0.54 G	0.03 G
other omega 6	~	0.001 G
Total	0.54 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: Pasta (Pasta, dry, enriched) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

Pasta 91g ( cup spaghetti )		Daily Values (%)
338KCAL 17%	>999%	calories		21KCAL 1%
68G 27%	>999%	carbohydrates		3.9G 2%
2.9G 12%	142%	dietary fiber		1.2G 5%
2.4G		sugar	29%	3.1G
1.4G 2%	250%	total fat		0.4G 1%
0.25G 1%	150%	saturated fat		0.1G 1%
0.16G	>999%	monounsaturated fat		0.01G
0.51G	363%	polyunsaturated fat		0.11G
G		trans fat		G
MG		cholesterol		MG
5.5MG 0.4%		sodium	80%	9.9MG 1%
		Vitamins and Minerals
UG %		Vitamin A	>999%	12UG 2%
MG %		Vitamin C	>999%	22MG 30%
IU %		Vitamin D		IU %
19MG 2%		calcium	5%	20MG 2%
3MG 17%	552%	iron		0.46MG 3%
48MG 16%	118%	magnesium		22MG 7%
203MG 9%		potassium	60%	324MG 14%
0.81MG 74%	>999%	thiamin (Vit B1)		0.06MG 5%
0.36MG 33%	200%	riboflavin (Vit B2)		0.12MG 11%
6.5MG 47%	>999%	niacin (Vit B3)		0.56MG 4%
0.13MG 10%		Vitamin B6	54%	0.2MG 16%
0.39MG 8%	56%	pantothenic acid (Vit B5)		0.25MG 5%
216UG 54%	620%	folate (Vit B9)		30UG 7%
UG %		Vitamin B12		UG %
0.1MG 1%		Vitamin E	50%	0.15MG 1%
0.09UG 0.1%		Vitamin K	>999%	5.3UG 6%
12G 24%	700%	protein		1.5G 3%
UG %		biotin (Vit B7)		UG %
14MG 3%	17%	choline		12MG 3%
MG %		chlorine		MG %
UG %		chromium		UG %
0.26MG 22%	271%	copper		0.07MG 6%
16UG 1%	>999%	fluoride		UG %
UG %		iodine		UG %
0.83MG 46%	277%	manganese		0.22MG 12%
UG %		molybdenum		UG %
172MG 25%	266%	phosphorus		47MG 7%
58UG 105%	>999%	selenium		0.25UG 1%
1.3MG 16%	225%	zinc		0.4MG 5%
9G		Water	>999%	118G
57G	>999%	Starch		G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

Food	Amount	Action
Pasta	cup spaghetti
Zucchini	cup, chopped

FAQ

Does zucchini or pasta contain more calories in 100 grams?
Pasta is high in calories and zucchini has 100% less calories than pasta - zucchini has 17 calories in 100g and pasta has 371 calories.

Does zucchini or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and zucchini has 100% fewer carbohydrates than pasta - zucchini has 3.1g of carbs for 100g and pasta has 74.7g of carbohydrates.

Does zucchini or pasta contain more iron?
Pasta is an abundant source of iron and it has 790% more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and pasta has 3.3mg of iron.

Does zucchini or pasta contain more potassium?
Both zucchini and pasta are high in potassium. Zucchini has 20% more potassium than pasta - zucchini has 261mg of potassium in 100 grams and pasta has 223mg of potassium.

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