Kale.World
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Potato vs Zucchini
CALORIC DENSITY
Potato, flesh & skn, raw
Zucchini, squash, baby, raw
0.77
0.21
11352
11953

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Potato
Zucchini
Protein = 5g
Protein = 26g
Carbohydrates = 45g
Carbohydrates = 30g
Fat = 0g
Fat = 4g
Fiber = 6g
Fiber = 10g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 2g
Saturated Fat = 0g
Saturated Fat = 1g
Nutrient potato zucchini
Protein 5g 26g
Carbohydrate 45g 30g
Fiber 6g 10g
Fat 0g 4g
Monounsat. Fat 0g 4g
Polyunsat. Fat 0g 2g
Saturated Fat 0g 1g
potato
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 7%
Choline = 0%
Vitamin A = 0%
Vitamin A = 38%
Vitamin C = 68%
Vitamin C = 433%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 6%
Vitamin K = 0%
Nutrientpotatozucchini
Choline7%0%
Vitamin A0%38%
Vitamin C68%433%
Vitamin E0%0%
Vitamin K6%0%

Potato have significantly more Vitamins K than zucchini. Zucchini have significantly more Vitamins A, C than potato. Potato are a good source of Thiamin, Niacin, Potassium, Phosphorus, Iron. Potato are a great source of Vitamin C, Vitamin B6. Zucchini are a good source of Vitamin A, Riboflavin. Zucchini are a great source of Thiamin, Niacin, Pantothenic Acid, Magnesium, Zinc, Calcium. Zucchini are an excellent source of Vitamin C, Vitamin B6, Potassium, Phosphorus, Iron.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 21%
Vitamin B1 = 40%
Vitamin B2 = 8%
Vitamin B2 = 31%
Vitamin B3 = 23%
Vitamin B3 = 56%
Vitamin B5 = 15%
Vitamin B5 = 70%
Vitamin B6 = 70%
Vitamin B6 = 123%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientpotatozucchini
Vitamin B121%40%
Vitamin B28%31%
Vitamin B323%56%
Vitamin B515%70%
Vitamin B670%123%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 1%
Sodium = 2%
Potassium = 31%
Potassium = 125%
Calcium = 6%
Calcium = 40%
Magnesium = 17%
Magnesium = 90%
Phosphorus = 26%
Phosphorus = 153%
Iron = 34%
Iron = 125%
Manganese = 17%
Manganese = 81%
Selenium = 2%
Selenium = 6%
Copper = 28%
Copper = 92%
Zinc = 8%
Zinc = 84%
Nutrientpotatozucchini
Sodium1%2%
Potasium31%125%
Calcium6%40%
Magnesium17%90%
Phosphorus26%153%
Iron34%125%
Manganese17%81%
Selenium2%6%
Copper28%92%
Zinc8%84%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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