Kale.World
Maximize your nutrients, minize your calories

Spinach vs Zucchini
CALORIC DENSITY
Spinach, raw
Zucchini, squash, baby, raw
0.23
0.21
11457
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.
Spinach
Zucchini
Protein = 25g
Protein = 26g
Carbohydrates = 32g
Carbohydrates = 30g
Fat = 3g
Fat = 4g
Fiber = 19g
Fiber = 10g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 2g
Saturated Fat = 1g
Saturated Fat = 1g
Nutrient spinach zucchini
Protein 25g 26g
Carbohydrate 32g 30g
Fiber 19g 10g
Fat 3g 4g
Monounsat. Fat 0g 4g
Polyunsat. Fat 1g 2g
Saturated Fat 1g 1g
spinach
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 = 37%
Choline = 0%
Vitamin A = 653%
Vitamin A = 38%
Vitamin C = 326%
Vitamin C = 433%
Vitamin E = 147%
Vitamin E = 0%
Vitamin K = 5249%
Vitamin K = 0%
Nutrientspinachzucchini
Choline37%0%
Vitamin A653%38%
Vitamin C326%433%
Vitamin E147%0%
Vitamin K5249%0%

Spinach have significantly more Vitamins A, E, K than zucchini. Zucchini have significantly more Vitamins C than spinach. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. 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 = 68%
Vitamin B1 = 40%
Vitamin B2 = 149%
Vitamin B2 = 31%
Vitamin B3 = 53%
Vitamin B3 = 56%
Vitamin B5 = 11%
Vitamin B5 = 70%
Vitamin B6 = 154%
Vitamin B6 = 123%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientspinachzucchini
Vitamin B168%40%
Vitamin B2149%31%
Vitamin B353%56%
Vitamin B511%70%
Vitamin B6154%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 = 46%
Sodium = 2%
Potassium = 139%
Potassium = 125%
Calcium = 172%
Calcium = 40%
Magnesium = 196%
Magnesium = 90%
Phosphorus = 73%
Phosphorus = 153%
Iron = 393%
Iron = 125%
Manganese = 339%
Manganese = 81%
Selenium = 19%
Selenium = 6%
Copper = 113%
Copper = 92%
Zinc = 49%
Zinc = 84%
Nutrientspinachzucchini
Sodium46%2%
Potasium139%125%
Calcium172%40%
Magnesium196%90%
Phosphorus73%153%
Iron393%125%
Manganese339%81%
Selenium19%6%
Copper113%92%
Zinc49%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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