Potato vs Zucchini: Calories & Nutrition Showdown



Potato - calories, kcal, weight, nutrition
Potato - calories, kcal, weight, nutrition

Potato vs Zucchini
Nutrition Facts

Potato
Serving size:
  change
one potato (90g)cup, sliced (130g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Zucchini
Serving size:
  change
one zucchini (560g)cup, sliced (180g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Potato vs Zucchini 100g Compare


per 100gPotatoZucchini
Calories77 17
Carbohydrates17.49 g3.11 g
Fat0.09 g0.32 g
Dietary fiber2.1 g1 g
Protein2.05 g1.21 g
Calcium12 mg16 mg
Iron0.81 mg0.37 mg
Magnessium23 mg18 mg
Potassium425 mg261 mg
Sodium6 mg8 mg
Vitaminium A2 µg200 µg
Vitaminium B1 (Thiamine)0.081 mg0.045 mg
Vitaminium B2 (riboflavin)0.032 mg0.094 mg
Vitaminium B3 (Niacin)1.061 mg0.451 mg
Vitaminium B50.279 mg0.204 mg
Vitaminium B60.298 mg0.163 mg
Vitaminium B9 (Folic acid)0.015 mg24 mg
Vitaminium C19.7 mg17.9 mg
Vitaminium E0.01 mg0.12 mg
Vitaminium K0.002 µg4.3 µg
Beta karoten4 mg120 mg

A Tasty Tale of Two Vegetables: Potato and Zucchini

When it comes to versatile vegetables, potatoes and zucchinis are often staples in many kitchens around the world. Each brings its unique flavors, textures, and nutritional profiles to the table, making them favorites among cooks and food lovers alike. But when we peel back the layers, how do these two vegetables compare in terms of nutrition, calories, and health benefits? Let's dive into the world of potatoes and zucchinis to discover more about these beloved veggies.

Nutritional Face-Off: A Closer Look

Potatoes, often hailed as comfort food, are rich in carbohydrates, providing the energy needed to fuel your day. With a calorie count of 77 per 100 grams, they are a good source of fiber and protein, making them a satisfying addition to meals. Potatoes also boast a significant amount of vitamins and minerals, including vitamin C, potassium, and magnesium. On the other hand, zucchinis are much lower in calories, with only 17 calories per 100 grams, making them a popular choice for those watching their calorie intake. Despite their low-calorie count, zucchinis pack a nutritional punch. They are a good source of vitamin A, vitamin C, and several B vitamins. Zucchinis also offer minerals such as calcium and iron, albeit in smaller amounts compared to potatoes.

Comparing Carbs, Fiber, and More

When it comes to carbohydrates, potatoes clearly take the lead with 17.49 grams per 100 grams, compared to zucchinis' 3.11 grams. This makes potatoes a more energy-dense option. However, for individuals looking to reduce their carb intake, zucchinis are an excellent alternative. Fiber is another essential factor to consider in a healthy diet. Potatoes provide 2.1 grams of fiber, while zucchinis offer 1 gram per 100 grams. Although potatoes have a slight edge in fiber content, both vegetables contribute to your daily fiber needs, promoting digestive health. In terms of fats, both vegetables are low in fat, but zucchinis have a slightly higher amount (0.32 grams) compared to potatoes (0.1 grams). This negligible difference makes both vegetables suitable for low-fat diets.

Vitamins and Minerals Showdown

When examining the vitamins and minerals content, both vegetables have their strengths. Potatoes are an excellent source of vitamin C and potassium, essential for immune function and heart health, respectively. Zucchinis shine with their vitamin A content, supporting vision and immune health, and have a higher calcium and iron content than potatoes, albeit marginally.

Which One Wins?

The question of whether potatoes or zucchinis are "better" depends on your dietary needs and preferences. If you're looking for a low-calorie option rich in vitamins, zucchinis are a fantastic choice. However, if you need more energy from your meals and are looking for a good potassium source, potatoes might be the way to go. Ultimately, both potatoes and zucchinis are nutritious vegetables that can contribute to a healthy, balanced diet. Instead of choosing one over the other, why not enjoy both? Whether roasted, sautéed, or baked, incorporating a variety of vegetables into your meals is a delicious way to ensure you're getting a broad spectrum of nutrients to support your overall health.

Potato 100g

77kcal

Calories source

  • 89% CARBS.
  • 10% PROTEIN
  • 1% FAT

Zucchini 100g

17kcal

Calories source

  • 62% CARBS
  • 24% PROTEIN
  • 14% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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