Oats vs. Zucchini
Nutrition comparison of Oats and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and zucchini:
- Both zucchini and oats are high in potassium.
- Oat has more thiamin, niacin, pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
- Zucchini has 13.4 times less saturated fat than oat.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and zucchini has 96% less calories than oat - zucchini has 17 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in protein, heavier in carbs and similar to zucchini for fat. Oats has a macronutrient ratio of 17:67:16 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Zucchini | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 67% | 62% |
| Fat | 16% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and zucchini has 95% less carbohydrates than oat - zucchini has 3.1g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 960% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 12 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Zucchini has 13.4 times less saturated fat than oat - zucchini has 0.08g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than oat - zucchini has 17.9mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Zucchini has more Vitamin A than oat - zucchini has 10ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Zucchini and oats contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Zucchini and oats contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid and folate. Both oats and zucchini contain significant amounts of riboflavin and Vitamin B6.
| Oats | Zucchini | |
|---|---|---|
| Thiamin | 0.763 MG | 0.045 MG |
| Riboflavin | 0.139 MG | 0.094 MG |
| Niacin | 0.961 MG | 0.451 MG |
| Pantothenic acid | 1.349 MG | 0.204 MG |
| Vitamin B6 | 0.119 MG | 0.163 MG |
| Folate | 56 UG | 24 UG |
Minerals
calcium
Oat is a great source of calcium and it has 238% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 11 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both zucchini and oats are high in potassium. Oat has 64% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Oats | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.061 G |
| Total | 0.111 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than zucchini per 100 grams.
| Oats | Zucchini | |
|---|---|---|
| linoleic acid | 2.424 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 2.424 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.
Oats g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 zucchini or oats contain more calories in 100 grams?Oat is high in calories and zucchini has 100% less calories than oat - zucchini has 17 calories in 100g and oat has 389 calories.
Does zucchini or oats have more carbohydrates?
By weight, oat is high in carbohydrates and zucchini has 100% fewer carbohydrates than oat - zucchini has 3.1g of carbs for 100g and oat has 66.3g of carbohydrates.
Does zucchini or oats contain more iron?
Oat is an abundant source of iron and it has 11 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and oat has 4.7mg of iron.
Does zucchini or oats contain more potassium?
Both zucchini and oats are high in potassium. Oat has 60% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and oat has 429mg of potassium.