Spinach vs. Zucchini
Nutrition comparison of Spinach and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
spinach
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spinach and zucchini:
- Both spinach and zucchini are high in Vitamin C and potassium.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
- Zucchini has more pantothenic acid, however, spinach contains more folate.
USDA sources for nutritional information: Spinach (Spinach, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and zucchini contain similar amounts of calories - spinach has 23 calories per 100 grams and zucchini has 17 calories.
| Spinach | Zucchini | |
|---|---|---|
| Protein | 40% | 24% |
| Carbohydrates | 49% | 62% |
| Fat | 10% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and zucchini are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 120% more dietary fiber than zucchini - spinach has 2.2g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Spinach and zucchini contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Spinach has 136% more protein than zucchini - spinach has 2.9g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both spinach and zucchini are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both spinach and zucchini are high in Vitamin C. Spinach has 57% more Vitamin C than zucchini - spinach has 28.1mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 45 times more Vitamin A than zucchini - spinach has 469ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Spinach has 15 times more Vitamin E than zucchini - spinach has 2mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 111 times more Vitamin K than zucchini - spinach has 482.9ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more pantothenic acid, however, spinach contains more folate. Both spinach and zucchini contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Spinach | Zucchini | |
|---|---|---|
| Thiamin | 0.078 MG | 0.045 MG |
| Riboflavin | 0.189 MG | 0.094 MG |
| Niacin | 0.724 MG | 0.451 MG |
| Pantothenic acid | 0.065 MG | 0.204 MG |
| Vitamin B6 | 0.195 MG | 0.163 MG |
| Folate | 194 UG | 24 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 519% more calcium than zucchini - spinach has 99mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Spinach is a great source of iron and it has 632% more iron than zucchini - spinach has 2.7mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both spinach and zucchini are high in potassium. Spinach has 114% more potassium than zucchini - spinach has 558mg 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,
| Spinach | Zucchini | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 6.38 mg | ~ |
| myricetin | 0.35 mg | ~ |
| Quercetin | 3.97 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,
| Spinach | Zucchini | |
|---|---|---|
| beta-carotene | 5626 UG | 120 UG |
| lutein + zeaxanthin | 12198 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Spinach | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.138 G | 0.061 G |
| Total | 0.138 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both spinach and zucchini contain small amounts of linoleic acid.
| Spinach | Zucchini | |
|---|---|---|
| linoleic acid | 0.026 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.026 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.
Spinach 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 spinach or zucchini contain more calories in 100 grams?Spinach and zucchini contain similar amounts of calories - spinach has 23 calories in 100g and zucchini has 17 calories.
Is spinach or zucchini better for protein?
Spinach has 140% more protein than zucchini - spinach has 2.9g of protein per 100 grams and zucchini has 1.2g of protein.
Does spinach or zucchini have more carbohydrates?
By weight, both spinach and zucchini are low in carbohydrates - spinach has 3.6g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does spinach or zucchini contain more calcium?
Spinach is a rich source of calcium and it has 520% more calcium than zucchini - spinach has 99mg of calcium in 100 grams and zucchini has 16mg of calcium.
Does spinach or zucchini contain more potassium?
Both spinach and zucchini are high in potassium. Spinach has 110% more potassium than zucchini - spinach has 558mg of potassium in 100 grams and zucchini has 261mg of potassium.