Spinach vs Zucchini: Choose Wisely

Where is more calories, protein, carbs - what is more healthy?

Marcin PiotrowiczMarcin Piotrowicz, healthy lifestyle promoter
Spinach - calories, kcal, weight, nutrition
Spinach - calories, kcal, weight, nutrition

Zucchini vs Spinach: Nutrition Comparison

per 100gSpinachZucchini
Calories23 17
Carbohydrates3.63 g3.11 g
Fat0.39 g0.32 g
Dietary fiber2.2 g1 g
Protein2.86 g1.21 g
Calcium99 mg16 mg
Iron2.71 mg0.37 mg
Magnessium79 mg18 mg
Potassium558 mg261 mg
Sodium79 mg8 mg
Zink0.53 mg0.32 mg
Vitaminium B1 (Thiamine)0.078 mg0.045 mg
Vitaminium B2 (riboflavin)0.189 mg0.094 mg
Vitaminium B3 (Niacin)0.724 mg0.451 mg
Vitaminium B50.065 mg0.204 mg
Vitaminium B60.195 mg0.163 mg
Vitaminium B9 (Folic acid)194 mg24 mg
Vitaminium C28.1 mg17.9 mg
Vitaminium E2.03 mg0.12 mg
Vitaminium K482.9 mg4.3 mg
Beta karoten5626 mg120 mg

More Calories in Spinach

At first glance, you can see that in spinach is more calories than in zucchini.

Spinach has 23 kcal per 100g and zucchini 17 kcal per 100g so it is pretty easy to calculate that the difference is about 35%.

In spinach and in zucchini most calories came from carbs.

See tables below to compare spinach with zucchini in details.

Spinach And Zucchini Nutrition Difference

  • Calories:
    spinach - 35% more than zucchini
  • Carbohydrates:
    spinach - 17% more than zucchini
  • Fat:
    spinach - 22% more than zucchini
  • Dietary fiber:
    spinach - 120% more than zucchini
  • Protein:
    spinach - 136% more than zucchini

More protein in spinach

It is aslo easy to see see that in spinach is more protein than in zucchini.

There is 1.21g per 100g of zucchini and 2.86g per 100g of spinach so using simple math we can see that difference is about 136%.

More carbohydrates in spinach

In spinach is more carbohydrates than in zucchini.

There is 3.11g/100g of carbohydrates in zucchini and 3.63g/100g in spinach so let me do the math for you again - difference is about 17%.

More fat in spinach

In spinach is more fats than in zucchini.

The tables above show us that there is 0.32g/100g of fats in zucchini and 0.39g/100g in spinach. In this case difference is about 22%.

Spinach

23kcal
  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS.
  • 39% PROTEIN
  • 12% FAT

Zucchini

17kcal
  • Calories17
  • Carbohydrates3.11 g
  • Fat0.32 g
  • Dietary fiber1 g
  • Protein1.21 g
Zucchini calories per:
100g | ounce | single piece | cup | sliced

Calories source

  • 62% CARBS
  • 24% PROTEIN
  • 14% FAT

Vitamins: zucchini vs spinach

  • Vitaminium B1 (Thiamine):
    spinach - 73% more than zucchini
  • Vitaminium B2 (riboflavin):
    spinach - 101% more than zucchini
  • Vitaminium B3 (Niacin):
    spinach - 61% more than zucchini
  • Vitaminium B5:
    zucchini - 214% more than spinach
  • Vitaminium B6:
    spinach - 20% more than zucchini
  • Vitaminium B9 (Folic acid):
    spinach - 708% more than zucchini
  • Vitaminium C:
    spinach - 57% more than zucchini
  • Vitaminium E:
    spinach - 1592% more than zucchini
  • Vitaminium K:
    spinach - 11130% more than zucchini
  • Beta karoten:
    spinach - 4588% more than zucchini

Minerals: spinach vs zucchini

  • Calcium:
    spinach - 519% more than zucchini
  • Iron:
    spinach - 632% more than zucchini
  • Magnessium:
    spinach - 339% more than zucchini
  • Potassium:
    spinach - 114% more than zucchini
  • Sodium:
    spinach - 888% more than zucchini
  • Zink:
    spinach - 66% more than zucchini

Compares of spinach

Compares of zucchini

Read also:

Other compares:

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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