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.
Potato | Zucchini |
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 |
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.
Nutrient | potato | zucchini |
Choline | 7% | 0% |
Vitamin A | 0% | 38% |
Vitamin C | 68% | 433% |
Vitamin E | 0% | 0% |
Vitamin K | 6% | 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)
Nutrient | potato | zucchini |
Vitamin B1 | 21% | 40% |
Vitamin B2 | 8% | 31% |
Vitamin B3 | 23% | 56% |
Vitamin B5 | 15% | 70% |
Vitamin B6 | 70% | 123% |
Vitamin B12 | 0% | 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.
Nutrient | potato | zucchini |
Sodium | 1% | 2% |
Potasium | 31% | 125% |
Calcium | 6% | 40% |
Magnesium | 17% | 90% |
Phosphorus | 26% | 153% |
Iron | 34% | 125% |
Manganese | 17% | 81% |
Selenium | 2% | 6% |
Copper | 28% | 92% |
Zinc | 8% | 84% |