Pasta vs. Zucchini
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].
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.
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.
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
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.
Pasta 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 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.