Tomato vs. Zucchini

Nutrition comparison of Tomato and Zucchini


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

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

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

  • Both zucchini and tomato are high in Vitamin C and potassium.
  • Tomato has more beta-carotene, alpha-carotene and lycopene than zucchini, however, zucchini contains more lutein + zeaxanthin than tomato.
  • Zucchini has more riboflavin and Vitamin B6.
Detailed nutritional comparison of tomato 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: Tomato (Tomatoes, red, ripe, raw, year round average) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tomato src
Image of Zucchini src

Here's an infographic summarizing the nutritional differences between tomato and zucchini. marks particularly rich nutrients.


Calories and Carbs

calories

Zucchini and tomato contain similar amounts of calories - zucchini has 17 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, tomato is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Tomato has a macronutrient ratio of 17:74:10 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tomato Zucchini
Protein 17% 24%
Carbohydrates 74% 62%
Fat 10% 14%
Alcohol ~ ~

carbohydrates

Both zucchini and tomato are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

Zucchini and tomato contain similar amounts of dietary fiber - zucchini has 1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Zucchini and tomato contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Zucchini and tomato contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

Both zucchini and tomato are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.

Vitamins

Vitamin C

Both zucchini and tomato are high in Vitamin C. Zucchini has 31% more Vitamin C than tomato - zucchini has 17.9mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Tomato has 320% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Zucchini and tomato contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Zucchini and tomato contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Tomato Zucchini
Thiamin 0.037 MG 0.045 MG
Riboflavin 0.019 MG 0.094 MG
Niacin 0.594 MG 0.451 MG
Pantothenic acid 0.089 MG 0.204 MG
Vitamin B6 0.08 MG 0.163 MG
Folate 15 UG 24 UG

Minerals

calcium

Zucchini and tomato contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Zucchini and tomato contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both zucchini and tomato are high in potassium. Zucchini has a little more potassium (10%) than tomato by weight - zucchini has 261mg of potassium per 100 grams and tomato has 237mg 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, both tomato and zucchini contain significant amounts of quercetin.

Tomato Zucchini
kaempferol 0.09 mg ~
myricetin 0.13 mg ~
Quercetin 0.58 mg 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, tomato has more beta-carotene, alpha-carotene and lycopene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than tomato per 100 grams.

Tomato Zucchini
beta-carotene 449 UG 120 UG
alpha-carotene 101 UG ~
lycopene 2573 UG ~
lutein + zeaxanthin 123 UG 2125 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than tomato per 100 grams.

Tomato Zucchini
alpha linoleic acid 0.003 G 0.061 G
Total 0.003 G 0.061 G

omega 6s

Comparing omega-6 fatty acids, tomato has more linoleic acid than zucchini per 100 grams.

Tomato Zucchini
linoleic acid 0.08 G 0.03 G
other omega 6 ~ 0.001 G
Total 0.08 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: Tomato (Tomatoes, red, ripe, raw, year round average) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

Tomato 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