Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Raw Zucchini
      ×
      Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt
      ×
      Cooked Chickpeas (Garbanzo Beans)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 1% DV 21 calories
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 2% DV 42 calories
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 13% DV 269 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 1% DV 0.4g
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 1% DV 0.4g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 5% DV 4.2g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 1% DV 3.9g
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 4% DV 10g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 45g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 3% DV 1.5g
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 2% DV 1g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 29% DV 14.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 0% DV 0mg
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 0% DV 0mg
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 1% DV 0.1g
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 0% DV 0.1g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 2% DV 0.44g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 4% DV 1.2g
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 8% DV 2.2g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 45% DV 12.5g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 6% DV 3.1g
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 8% DV 3.9g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 7.9g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 3% DV 0.46mg
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 3% DV 0.53mg
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 26% DV 4.7mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 2% DV 19.8mg
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 3% DV 32.6mg
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 6% DV 80.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Raw Zucchini 1 cup, chopped (x1) 7% DV 323.6mg
      • Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1 cup (x1) 4% DV 181.4mg
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 10% DV 477.2mg
      Comparison Table

      Table Legend

      1. Raw Zucchini
      2. Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt
      3. Cooked Chickpeas (Garbanzo Beans)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 124 155 164
      Calories
      (%DV)      		 21
      (1%)      		 42
      (2%)      		 269
      (13%)
      Fat (g)
      (%DV)      		 0.4
      (1%)      		 0.4
      (1%)      		 4.2
      (5%)
      Protein (g)
      (%DV)      		 1.5
      (3%)      		 1
      (2%)      		 14.5
      (29%)
      Carbohydrate (g)
      (%DV)      		 3.9
      (1%)      		 10
      (4%)      		 45
      (16%)
      Sugars (g)
      (%DV)      		 3.1
      (6%)      		 3.9
      (8%)      		 7.9
      (16%)
      Fiber (g)
      (%DV)      		 1.2
      (4%)      		 2.2
      (8%)      		 12.5
      (45%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.1
      (1%)      		 0.1
      (0%)      		 0.44
      (2%)
      Net-Carbs (g) 2.6
      		7.8
      		32.5
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 124 155 164
      Calcium (mg)
      (%DV)      		 19.8
      (2%)      		 32.6
      (3%)      		 80.4
      (6%)
      Iron, Fe (mg)
      (%DV)      		 0.46
      (3%)      		 0.53
      (3%)      		 4.7
      (26%)
      Potassium, K (mg)
      (%DV)      		 323.6
      (7%)      		 181.4
      (4%)      		 477.2
      (10%)
      Magnesium (mg)
      (%DV)      		 22.3
      (5%)      		 17.1
      (4%)      		 78.7
      (19%)
      Phosphorus, P (mg)
      (%DV)      		 47.1
      (4%)      		 --
      (--%)      		 275.5
      (22%)
      Sodium (mg)
      (%DV)      		 9.9
      (0%)      		 393.7
      (16%)      		 11.5
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0.4
      (4%)      		 0.31
      (3%)      		 2.5
      (23%)
      Copper, Cu (mg)
      (%DV)      		 0.07
      (7%)      		 0.05
      (6%)      		 0.58
      (64%)
      Manganese (mg)
      (%DV)      		 0.22
      (10%)      		 0.17
      (7%)      		 1.7
      (73%)
      Selenium, Se (mcg)
      (%DV)      		 0.25
      (0%)      		 0.47
      (1%)      		 6.1
      (11%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 124 155 164
      Vitamin A, RAE (mcg)
      (%DV)      		 12.4
      (1%)      		 9.3
      (1%)      		 1.6
      (0%)
      Vitamin C (mg)
      (%DV)      		 22.2
      (25%)      		 5.4
      (6%)      		 2.1
      (2%)
      Thiamin (B1) (mg)
      (%DV)      		 0.06
      (5%)      		 0.06
      (5%)      		 0.19
      (16%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.12
      (9%)      		 0.03
      (3%)      		 0.1
      (8%)
      Niacin (B3) (mg)
      (%DV)      		 0.56
      (3%)      		 1.3
      (8%)      		 0.86
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.25
      (5%)      		 0.55
      (11%)      		 0.47
      (9%)
      Vitamin B6 (mg)
      (%DV)      		 0.2
      (12%)      		 0.15
      (9%)      		 0.23
      (13%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 29.8
      (7%)      		 12.4
      (3%)      		 282.1
      (71%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 29.8
      (7%)      		 12.4
      (3%)      		 282.1
      (71%)
      Folate DFE (mcg)
      (%)      		 29.8
      (7%)      		 12.4
      (3%)      		 282.1
      (71%)
      Choline (mg)
      (%DV)      		 11.8
      (2%)      		 11.6
      (2%)      		 70.2
      (13%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 148.8
      (1%)      		 91.5
      (1%)      		 26.2
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 23.3
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 248 170.5 44.3
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 2635
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.15
      (1%)      		 0.19
      (1%)      		 0.57
      (4%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 5.3
      (4%)      		 1.2
      (1%)      		 6.6
      (5%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 124 155 164
      Water (g) 117.5
      		143.1
      		98.7
      Ash (g) 0.72
      		0.5
      		2
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score -5.2
      		--
      		4.13
        Carbohydrates
      Food # 1 2 3
      Weight (g) 124 155 164
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.06
      		--
      		--
      Glucose (Dextrose) (g) 1.3
      		--
      		--
      Fructose (g) 1.7
      		--
      		--
      Lactose (g) 0
      		--
      		--
      Maltose (g) 0
      		--
      		--
      Galactose (g) 0
      		--
      		--
      Starch (g) 0
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 124 155 164
      Monounsaturated Fats (g) 0.014
      		0.034
      		0.956
      Polyunsaturated Fats (g) 0.113
      		0.195
      		1.896
      Omega 3s (g)
      (%AI)      		 0.076
      (5%)      		 0.121
      (8%)      		 0.071
      (4%)
      Omega 6s (g)
      (%AI)      		 0.037
      (0%)      		 0.073
      (0%)      		 1.825
      (11%)
      Omega 3 to Omega 6 Ratio 2.03
      		1.66
      		0.04
      Omega 6 to Omega 3 Ratio 0.49
      		0.6
      		25.88
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.076
      (5%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		--
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		--
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		--
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.037
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0
      		--
      		--
      DHG-linolenic acid (DGLA) (g) 0
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		--
      		0
      Caproic (6:0) (g) 0
      		--
      		0
      Caprylic Acid (8:0) (g) 0
      		--
      		0
      Capric Acid (10:0) (g) 0.02
      		--
      		0
      Lauric Acid (12:0) (g) 0.004
      		0.002
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.001
      		0.002
      		0.007
      Pentadecanoic Acid (15:0) (g) 0.001
      		--
      		--
      Palmitic Acid (16:0) (g) 0.06
      		0.082
      		0.353
      Margaric Acid (17:0) (g) 0.002
      		--
      		--
      Stearic Acid (18:0) (g) 0.007
      		0.009
      		0.061
      Arachidic Acid (20:0) (g) 0.001
      		--
      		--
      Behenic Acid (22:0) (g) 0.004
      		--
      		--
      Lignoceric Acid (24:0) (g) 0.004
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.002
      		--
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.002
      		0.002
      		0.008
      cis-Palmitoleic Acid (16:1 cis) (g) 0.002
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		--
      		--
      Oleic Acid (18:1) (g) 0.009
      		0.028
      		0.948
      c-Oleic Acid (18:1 cis) (g) 0.009
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		--
      		0
      Docosenoic Acid (22:1) (g) 0
      		--
      		0
      c-Docosenoic Acid (22:1 c) (g) 0
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.037
      		0.073
      		1.825
      Conjugated Linoleic Acid (CLAs) (g) 0
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.076
      		0.121
      		0.071
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		--
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		--
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0
      		--
      		--
      t-Monoenoic Fats (g) 0
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 124 155 164
      Essential  
      Histidine (mg)
      (%RDI)      		 32
      (5%)      		 17
      (2%)      		 400
      (57%)
      Isoleucine (mg)
      (%RDI)      		 55
      (4%)      		 37
      (3%)      		 623
      (45%)
      Leucine (mg)
      (%RDI)      		 88
      (3%)      		 53
      (2%)      		 1035
      (38%)
      Lysine (mg)
      (%RDI)      		 83
      (4%)      		 34
      (2%)      		 973
      (46%)
      Methionine (mg)
      (%RDI)      		 22
      (3%)      		 11
      (1%)      		 190
      (26%)
      Phenylalanine (mg)
      (%RDI)      		 53
      (6%)      		 37
      (4%)      		 779
      (89%)
      Threonine (mg)
      (%RDI)      		 36
      (3%)      		 28
      (3%)      		 540
      (51%)
      Tryptophan (mg)
      (%RDI)      		 12
      (4%)      		 14
      (5%)      		 139
      (50%)
      Valine (mg)
      (%RDI)      		 67
      (4%)      		 40
      (2%)      		 610
      (34%)
      Conditional  
      Arginine (mg) 63
      		51
      		1369
      Cystine (mg)
      (%RDI)      		 15
      (5%)      		 8
      (3%)      		 195
      (68%)
      Glycine (mg) 57
      		34
      		605
      Proline (mg) 46
      		33
      		600
      Tyrosine (mg)
      (%RDI)      		 40
      (5%)      		 31
      (4%)      		 361
      (41%)
      Non-Essential  
      Alanine (mg) 78
      		39
      		623
      Aspartic acid (mg) 182
      		99
      		1709
      Betaine (mg) --
      		--
      		--
      Glutamic acid (mg) 160
      		163
      		2542
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 61
      		37
      		733
      Data Source
      Raw Zucchini
      USDA Food Data Central Standard Release (Common)
      Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Chickpeas (Garbanzo Beans)
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.