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


Image of Spinach src
Image of Zucchini src

Calories and Carbs

calories

Spinach and zucchini contain similar amounts of calories - spinach has 23 calories per 100 grams and zucchini has 17 calories.

For macronutrient ratios, spinach is heavier in protein, lighter in carbs and similar to zucchini for fat. Spinach has a macronutrient ratio of 39:49:12 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Spinach Zucchini
Protein 39% 24%
Carbohydrates 49% 62%
Fat 12% 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 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 Spinach or Zucchini .

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

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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.