Shallot vs. Zucchini
Nutrition comparison of Shallot and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shallot
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shallot and zucchini:
- Both zucchini and shallot are high in potassium.
- Shallot is an excellent source of dietary fiber.
- Zucchini has 3.2 times less calories than shallot.
- Zucchini has 4.4 times less carbohydrates than shallot.
- Zucchini has 68% less sugar than shallot.
- Zucchini has more riboflavin and niacin, however, shallot contains more Vitamin B6.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Shallot (Shallots, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 3.2 times less calories than shallot - zucchini has 17 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, shallot is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Shallot has a macronutrient ratio of 15:85:0 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shallot | Zucchini | |
|---|---|---|
| Protein | 15% | 24% |
| Carbohydrates | 85% | 62% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 4.4 times less carbohydrates than shallot - zucchini has 3.1g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Shallot is an excellent source of dietary fiber and it has 220% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Zucchini has 68% less sugar than shallot - zucchini has 2.5g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Zucchini and shallot contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both zucchini and shallot are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 124% more Vitamin C than shallot - zucchini has 17.9mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than shallot - zucchini has 10ug of Vitamin A per 100 grams and shallot does not contain significant amounts.
Vitamin E
Zucchini and shallot contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Zucchini and shallot contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin and niacin, however, shallot contains more Vitamin B6. Both shallot and zucchini contain significant amounts of thiamin, pantothenic acid and folate.
| Shallot | Zucchini | |
|---|---|---|
| Thiamin | 0.06 MG | 0.045 MG |
| Riboflavin | 0.02 MG | 0.094 MG |
| Niacin | 0.2 MG | 0.451 MG |
| Pantothenic acid | 0.29 MG | 0.204 MG |
| Vitamin B6 | 0.345 MG | 0.163 MG |
| Folate | 34 UG | 24 UG |
Minerals
calcium
Shallot has 131% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Shallot has 224% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Both zucchini and shallot are high in potassium. Shallot has 28% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and shallot has 334mg 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,
| Shallot | Zucchini | |
|---|---|---|
| beta-carotene | 3 UG | 120 UG |
| lutein + zeaxanthin | 8 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than shallot per 100 grams.
| Shallot | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.061 G |
| Total | 0.002 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both shallot and zucchini contain small amounts of linoleic acid.
| Shallot | Zucchini | |
|---|---|---|
| linoleic acid | 0.037 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.037 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.
Shallot 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 % |
|
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 % |
|
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 zucchini or shallot contain more calories in 100 grams?Zucchini has 3.2 times less calories than shallot - zucchini has 17 calories in 100g and shallot has 72 calories.
Does zucchini or shallot have more carbohydrates?
By weight, zucchini has 4.4 times fewer carbohydrates than shallot - zucchini has 3.1g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does zucchini or shallot contain more potassium?
Both zucchini and shallot are high in potassium. Shallot has 30% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and shallot has 334mg of potassium.