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.
| Zucchini | Lentils |
| Nutrient | zucchini | lentils |
| Protein | 26g | 16g |
| Carbohydrate | 30g | 34g |
| Fiber | 10g | 14g |
| Fat | 4g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 2g | 0g |
| Saturated Fat | 1g | 0g |
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 | zucchini | lentils |
| Choline | 0% | 14% |
| Vitamin A | 38% | 0% |
| Vitamin C | 433% | 4% |
| Vitamin E | 0% | 2% |
| Vitamin K | 0% | 4% |
Zucchini have significantly more Vitamins A, C than lentils. 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. Lentils are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Zinc. Lentils are a great source of Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | zucchini | lentils |
| Vitamin B1 | 40% | 30% |
| Vitamin B2 | 31% | 12% |
| Vitamin B3 | 56% | 16% |
| Vitamin B5 | 70% | 22% |
| Vitamin B6 | 123% | 28% |
| 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 | zucchini | lentils |
| Sodium | 2% | 28% |
| Potasium | 125% | 18% |
| Calcium | 40% | 7% |
| Magnesium | 90% | 18% |
| Phosphorus | 153% | 54% |
| Iron | 125% | 97% |
| Manganese | 81% | 38% |
| Selenium | 6% | 11% |
| Copper | 92% | 44% |
| Zinc | 84% | 24% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
