White Rice vs. Zucchini
Nutrition comparison of Cooked White Rice and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and zucchini:
- White rice has more thiamin, niacin and folate, however, zucchini contains more riboflavin and Vitamin B6.
- Zucchini has signficantly less carbohydrates than white rice.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and zucchini has 87% less calories than white rice - white rice has 130 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. White rice has a macronutrient ratio of 8:91:2 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Zucchini | |
|---|---|---|
| Protein | 8% | 24% |
| Carbohydrates | 91% | 62% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Zucchini has 233% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
White rice has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and zucchini contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both white rice and zucchini are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than white rice - zucchini has 17.9mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Zucchini has more Vitamin A than white rice - zucchini has 10ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Zucchini and white rice contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Zucchini and white rice contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate, however, zucchini contains more riboflavin and Vitamin B6. Both white rice and zucchini contain significant amounts of pantothenic acid.
| White Rice | Zucchini | |
|---|---|---|
| Thiamin | 0.167 MG | 0.045 MG |
| Riboflavin | 0.016 MG | 0.094 MG |
| Niacin | 1.835 MG | 0.451 MG |
| Pantothenic acid | 0.411 MG | 0.204 MG |
| Vitamin B6 | 0.05 MG | 0.163 MG |
| Folate | 58 UG | 24 UG |
Minerals
calcium
Zucchini has 433% more calcium than white rice - white rice has 3mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
White rice has 303% more iron than zucchini - white rice has 1.5mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 800% more potassium than white rice - white rice has 29mg of potassium per 100 grams and zucchini has 261mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.061 G |
| Total | 0.01 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and zucchini contain small amounts of linoleic acid.
| White Rice | Zucchini | |
|---|---|---|
| linoleic acid | 0.046 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Cooked White Rice 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 white rice or zucchini contain more calories in 100 grams?White rice is high in calories and zucchini has 90% less calories than white rice - white rice has 130 calories in 100g and zucchini has 17 calories.
Does white rice or zucchini have more carbohydrates?
By weight, zucchini has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and zucchini has 3.1g of carbohydrates.