Mango vs. Zucchini

Nutrition comparison of Mango and Zucchini


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

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

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

  • Both zucchini and mango are high in Vitamin C.
  • Mango has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than mango.
  • Zucchini has 3.8 times less carbohydrates than mango.
  • Zucchini has 4.4 times less sugar than mango.
  • Zucchini has 72% less calories than mango.
  • Zucchini has more riboflavin.
  • Zucchini is a great source of potassium.
Detailed nutritional comparison of mango 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: Mango (Mangos, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Zucchini src

Calories and Carbs

calories

Zucchini has 72% less calories than mango - zucchini has 17 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, mango is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Mango 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:

Mango Zucchini
Protein 5% 24%
Carbohydrates 90% 62%
Fat 5% 14%
Alcohol ~ ~

carbohydrates

Zucchini has 3.8 times less carbohydrates than mango - zucchini has 3.1g of total carbs per 100 grams and mango has 15g of carbohydrates.

The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.

dietary fiber

Mango has 60% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.

sugar

Zucchini has 4.4 times less sugar than mango - zucchini has 2.5g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Zucchini and mango contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

Both zucchini and mango are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and mango has 0.09g of saturated fat.

Vitamins

Vitamin C

Both zucchini and mango are high in Vitamin C. Mango has 103% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Mango has 440% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

Zucchini and mango contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Zucchini and mango contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.

The B Vitamins

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

Mango Zucchini
Thiamin 0.028 MG 0.045 MG
Riboflavin 0.038 MG 0.094 MG
Niacin 0.669 MG 0.451 MG
Pantothenic acid 0.197 MG 0.204 MG
Vitamin B6 0.119 MG 0.163 MG
Folate 43 UG 24 UG

Minerals

calcium

Zucchini and mango contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Zucchini and mango contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Zucchini is a great source of potassium and it has 55% more potassium than mango - zucchini has 261mg of potassium per 100 grams and mango has 168mg 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,

Mango Zucchini
apigenin 0.01 mg ~
luteolin 0.02 mg ~
kaempferol 0.05 mg ~
myricetin 0.06 mg ~
Quercetin ~ 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, mango has more beta-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than mango per 100 grams.

Mango Zucchini
beta-carotene 640 UG 120 UG
alpha-carotene 9 UG ~
lycopene 3 UG ~
lutein + zeaxanthin 23 UG 2125 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both mango and zucchini contain significant amounts of alpha linoleic acid (ALA).

Mango Zucchini
alpha linoleic acid 0.051 G 0.061 G
Total 0.051 G 0.061 G

omega 6s

Comparing omega-6 fatty acids, both mango and zucchini contain small amounts of linoleic acid.

Mango Zucchini
linoleic acid 0.019 G 0.03 G
other omega 6 ~ 0.001 G
Total 0.019 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 Mango or Zucchini .

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

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G Water G
G Starch G
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FAQ

Does zucchini or mango contain more calories in 100 grams?
Zucchini has 70% less calories than mango - zucchini has 17 calories in 100g and mango has 60 calories.

Does zucchini or mango have more carbohydrates?
By weight, zucchini has 3.8 times fewer carbohydrates than mango - zucchini has 3.1g of carbs for 100g and mango has 15g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.