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.
Spinach | Zucchini |
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 |
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 | spinach | zucchini |
Choline | 37% | 0% |
Vitamin A | 653% | 38% |
Vitamin C | 326% | 433% |
Vitamin E | 147% | 0% |
Vitamin K | 5249% | 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)
Nutrient | spinach | zucchini |
Vitamin B1 | 68% | 40% |
Vitamin B2 | 149% | 31% |
Vitamin B3 | 53% | 56% |
Vitamin B5 | 11% | 70% |
Vitamin B6 | 154% | 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 | spinach | zucchini |
Sodium | 46% | 2% |
Potasium | 139% | 125% |
Calcium | 172% | 40% |
Magnesium | 196% | 90% |
Phosphorus | 73% | 153% |
Iron | 393% | 125% |
Manganese | 339% | 81% |
Selenium | 19% | 6% |
Copper | 113% | 92% |
Zinc | 49% | 84% |