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.
Detailed nutritional comparison of tangerine 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: Tangerine (Tangerines, (mandarin oranges), raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tangerine src
Image of Zucchini src

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 5:90:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tangerine Zucchini
Protein 5% 24%
Carbohydrates 90% 62%
Fat 5% 14%
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 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 Tangerine or Zucchini .

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

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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.