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.
Detailed nutritional comparison of oats 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: 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.


Image of Oats src
Image of Zucchini src

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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

Oats g

()
Daily Values (%)

Zucchini g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.