Zucchini vs Spaghetti Squash : What Should You Choose?

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

Zucchini - calories, kcal, weight, nutrition
Zucchini - calories, kcal, weight, nutrition

Spaghetti squash vs Zucchini: Nutrition Comparison

per 100gZucchiniSpaghetti squash
Calories17 31
Carbohydrates3.11 g6.91 g
Fat0.32 g0.57 g
Dietary fiber1 g1.5 g
Protein1.21 g0.64 g
Calcium16 mg23 mg
Iron0.37 mg0.31 mg
Magnessium18 mg12 mg
Potassium261 mg108 mg
Sodium8 mg17 mg
Vitaminium B1 (Thiamine)0.045 mg0.037 mg
Vitaminium B2 (riboflavin)0.094 mg0.018 mg
Vitaminium B3 (Niacin)0.451 mg0.95 mg
Vitaminium B60.163 mg0.101 mg
Vitaminium B9 (Folic acid)24 mg0.012 mg
Vitaminium C17.9 mg2.1 mg
Vitaminium E0.12 mg0.13 mg
Vitaminium K4.3 mg0.001 mg

Less Calories in Zucchini

At first glance, you can see that in zucchini is much less calories than in Spaghetti squash .

Zucchini has 17 kcal per 100g and Spaghetti squash 31 kcal per 100g so it is pretty easy to calculate that the difference is about 82%.

In zucchini and in Spaghetti squash most calories came from carbs.

See tables below to compare zucchini with Spaghetti squash in details.

Zucchini And Spaghetti squash Nutrition Difference

  • Calories:
    Spaghetti squash - 82% more than zucchini
  • Carbohydrates:
    Spaghetti squash - 122% more than zucchini
  • Fat:
    Spaghetti squash - 78% more than zucchini
  • Dietary fiber:
    Spaghetti squash - 50% more than zucchini
  • Protein:
    zucchini - 89% more than Spaghetti squash

More protein in zucchini

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

There is 0.64g per 100g of Spaghetti squash and 1.21g per 100g of zucchini so using simple math we can see that difference is about 89%.

Less carbohydrates in zucchini

In zucchini is less carbohydrates than in Spaghetti squash .

There is 6.91g/100g of carbohydrates in Spaghetti squash and 3.11g/100g in zucchini so let me do the math for you again - difference is about 122%.

Less fat in zucchini

In zucchini is less fats than in Spaghetti squash .

The tables above show us that there is 0.57g/100g of fats in Spaghetti squash and 0.32g/100g in zucchini. In this case difference is about 78%.


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

Calories source

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

Spaghetti squash

  • Calories31
  • Carbohydrates6.91 g
  • Fat0.57 g
  • Dietary fiber1.5 g
  • Protein0.64 g
Spaghetti squash calories per:
| ounce | standard serving size | cup | half cup

Calories source

  • 78% CARBS
  • 7% PROTEIN
  • 15% FAT

Vitamins: Spaghetti squash vs zucchini

  • Vitaminium B1 (Thiamine):
    zucchini - 22% more than Spaghetti squash
  • Vitaminium B2 (riboflavin):
    zucchini - 422% more than Spaghetti squash
  • Vitaminium B3 (Niacin):
    Spaghetti squash - 111% more than zucchini
  • Vitaminium B6:
    zucchini - 61% more than Spaghetti squash
  • Vitaminium B9 (Folic acid):
    zucchini - 199900% more than Spaghetti squash
  • Vitaminium C:
    zucchini - 752% more than Spaghetti squash
  • Vitaminium E:
    Spaghetti squash - 8% more than zucchini
  • Vitaminium K:
    zucchini - 429900% more than Spaghetti squash

Minerals: zucchini vs Spaghetti squash

  • Calcium:
    Spaghetti squash - 44% more than zucchini
  • Iron:
    zucchini - 19% more than Spaghetti squash
  • Magnessium:
    zucchini - 50% more than Spaghetti squash
  • Potassium:
    zucchini - 142% more than Spaghetti squash
  • Sodium:
    Spaghetti squash - 113% more than zucchini
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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