Plums vs. Zucchini
Nutrition comparison of Plums and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and zucchini:
- Zucchini has 63% less calories than plum.
- Zucchini has 73% less carbohydrates than plum.
- Zucchini has 75% less sugar than plum.
- Zucchini has more riboflavin, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 63% less calories than plum - zucchini has 17 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Plums has a macronutrient ratio of 6:89:5 and for zucchini, 24:60:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Zucchini | |
|---|---|---|
| Protein | 6% | 24% |
| Carbohydrates | 89% | 60% |
| Fat | 5% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 73% less carbohydrates than plum - zucchini has 3.1g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Zucchini and plums contain similar amounts of dietary fiber - zucchini has 1g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Zucchini has 75% less sugar than plum - zucchini has 2.5g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Zucchini and plums contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both zucchini and plums are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 88% more Vitamin C than plum - zucchini has 17.9mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Zucchini and plums contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Zucchini and plums contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Zucchini and plums contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin, Vitamin B6 and folate. Both plums and zucchini contain significant amounts of thiamin, niacin and pantothenic acid.
| Plums | Zucchini | |
|---|---|---|
| Thiamin | 0.028 MG | 0.045 MG |
| Riboflavin | 0.026 MG | 0.094 MG |
| Niacin | 0.417 MG | 0.451 MG |
| Pantothenic acid | 0.135 MG | 0.204 MG |
| Vitamin B6 | 0.029 MG | 0.163 MG |
| Folate | 5 UG | 24 UG |
Minerals
calcium
Zucchini has 167% more calcium than plum - zucchini has 16mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Zucchini and plums contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Zucchini is a great source of potassium and it has 66% more potassium than plum - zucchini has 261mg of potassium per 100 grams and plum has 157mg 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, both plums and zucchini contain significant amounts of quercetin.
| Plums | Zucchini | |
|---|---|---|
| Quercetin | 0.9 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, both plums and zucchini contain significant amounts of beta-carotene.
| Plums | Zucchini | |
|---|---|---|
| beta-carotene | 190 UG | 120 UG |
| lutein + zeaxanthin | 73 UG | 2125 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and zucchini contain small amounts of linoleic acid.
| Plums | Zucchini | |
|---|---|---|
| linoleic acid | 0.044 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.044 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.
Plums 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 plums contain more calories in 100 grams?Zucchini has 60% less calories than plum - zucchini has 17 calories in 100g and plum has 46 calories.
Does zucchini or plums have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than plum - zucchini has 3.1g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.