Tangerine vs. Zucchini
Nutrition comparison of Tangerine and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tangerine
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tangerine and zucchini:
- Both tangerine and zucchini are high in Vitamin C.
- Tangerine has more alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than tangerine.
- Zucchini has 3.2 times less carbohydrates than tangerine.
- Zucchini has 3.2 times less sugar than tangerine.
- Zucchini has 68% less calories than tangerine.
- Zucchini has more riboflavin and Vitamin B6.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Tangerine (Tangerines, (mandarin oranges), raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 68% less calories than tangerine - tangerine has 53 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, tangerine is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Tangerine has a macronutrient ratio of 5:91:4 and for zucchini, 23:62:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tangerine | Zucchini | |
|---|---|---|
| Protein | 5% | 23% |
| Carbohydrates | 91% | 62% |
| Fat | 4% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.2 times less carbohydrates than tangerine - tangerine has 13.3g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in tangerine are made of 85% sugar and 15% dietary fiber, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Tangerine has 80% more dietary fiber than zucchini - tangerine has 1.8g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Zucchini has 3.2 times less sugar than tangerine - tangerine has 10.6g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Tangerine and zucchini contain similar amounts of protein - tangerine has 0.81g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both tangerine and zucchini are low in saturated fat - tangerine has 0.04g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both tangerine and zucchini are high in Vitamin C. Tangerine has 49% more Vitamin C than zucchini - tangerine has 26.7mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Tangerine has 240% more Vitamin A than zucchini - tangerine has 34ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Tangerine and zucchini contain similar amounts of Vitamin E - tangerine has 0.2mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Zucchini and tangerine contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Zucchini has more riboflavin and Vitamin B6. Both tangerine and zucchini contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Tangerine | Zucchini | |
|---|---|---|
| Thiamin | 0.058 MG | 0.045 MG |
| Riboflavin | 0.036 MG | 0.094 MG |
| Niacin | 0.376 MG | 0.451 MG |
| Pantothenic acid | 0.216 MG | 0.204 MG |
| Vitamin B6 | 0.078 MG | 0.163 MG |
| Folate | 16 UG | 24 UG |
Minerals
calcium
Tangerine has 131% more calcium than zucchini - tangerine has 37mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Tangerine and zucchini contain similar amounts of iron - tangerine has 0.15mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 57% more potassium than tangerine - tangerine has 166mg of potassium per 100 grams and zucchini has 261mg of potassium.
Antioxidants and Phytonutrients
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, tangerine has more alpha-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than tangerine per 100 grams. Both tangerine and zucchini contain significant amounts of beta-carotene.
| Tangerine | Zucchini | |
|---|---|---|
| beta-carotene | 155 UG | 120 UG |
| alpha-carotene | 101 UG | ~ |
| lutein + zeaxanthin | 138 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than tangerine per 100 grams.
| Tangerine | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.061 G |
| Total | 0.018 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both tangerine and zucchini contain small amounts of linoleic acid.
| Tangerine | Zucchini | |
|---|---|---|
| linoleic acid | 0.048 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.048 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.
Tangerine 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 tangerine or zucchini contain more calories in 100 grams?Zucchini has 70% less calories than tangerine - tangerine has 53 calories in 100g and zucchini has 17 calories.
Does tangerine or zucchini have more carbohydrates?
By weight, zucchini has 3.2 times fewer carbohydrates than tangerine - tangerine has 13.3g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in tangerine are made of 90% sugar and 20% dietary fiber, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.