Raspberries vs. Zucchini

Nutrition comparison of Raspberries and Zucchini


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

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

For a quick recap of significant nutrients and differences in raspberries and zucchini:

  • Both raspberries and zucchini are high in Vitamin C.
  • Raspberry is an excellent source of dietary fiber.
  • Zucchini has 67% less calories than raspberry.
  • Zucchini has 74% less carbohydrates than raspberry.
  • Zucchini has more riboflavin and Vitamin B6.
  • Zucchini is a great source of potassium.
Detailed nutritional comparison of raspberries 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: Raspberries (Raspberries, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raspberries src
Image of Zucchini src

Calories and Carbs

calories

Zucchini has 67% less calories than raspberry - raspberry has 52 calories per 100 grams and zucchini has 17 calories.

For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and similar to zucchini for fat. Raspberries has a macronutrient ratio of 8:81:11 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raspberries Zucchini
Protein 8% 24%
Carbohydrates 81% 62%
Fat 11% 14%
Alcohol ~ ~

carbohydrates

Zucchini has 74% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.

dietary fiber

Raspberry is an excellent source of dietary fiber and it has 550% more dietary fiber than zucchini - raspberry has 6.5g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.

sugar

Raspberries and zucchini contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and zucchini has 2.5g of sugar.

Protein

protein

Raspberries and zucchini contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and zucchini has 1.2g of protein.

Fat

saturated fat

Both raspberries and zucchini are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.

Vitamins

Vitamin C

Both raspberries and zucchini are high in Vitamin C. Raspberry has 46% more Vitamin C than zucchini - raspberry has 26.2mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.

Vitamin A

Raspberries and zucchini contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.

Vitamin E

Raspberries and zucchini contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.

Vitamin K

Raspberries and zucchini contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.

The B Vitamins

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

Raspberries Zucchini
Thiamin 0.032 MG 0.045 MG
Riboflavin 0.038 MG 0.094 MG
Niacin 0.598 MG 0.451 MG
Pantothenic acid 0.329 MG 0.204 MG
Vitamin B6 0.055 MG 0.163 MG
Folate 21 UG 24 UG

Minerals

calcium

Raspberry has 56% more calcium than zucchini - raspberry has 25mg of calcium per 100 grams and zucchini has 16mg of calcium.

iron

Raspberries and zucchini contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and zucchini has 0.37mg of iron.

potassium

Zucchini is a great source of potassium and it has 73% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and zucchini has 261mg 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 raspberries and zucchini contain significant amounts of quercetin.

Raspberries Zucchini
kaempferol 0.06 mg ~
Quercetin 1.05 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,

Raspberries Zucchini
beta-carotene 12 UG 120 UG
alpha-carotene 16 UG ~
lutein + zeaxanthin 136 UG 2125 UG

Omega-3 and Omega-6

omega 3s

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

Raspberries Zucchini
alpha linoleic acid 0.126 G 0.061 G
Total 0.126 G 0.061 G

omega 6s

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

Raspberries Zucchini
linoleic acid 0.249 G 0.03 G
other omega 6 ~ 0.001 G
Total 0.249 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 Raspberries or Zucchini .

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

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FAQ

Does raspberries or zucchini contain more calories in 100 grams?
Zucchini has 70% less calories than raspberry - raspberry has 52 calories in 100g and zucchini has 17 calories.

Does raspberries or zucchini have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and zucchini has 3.1g of carbohydrates.