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Broccoli vs. Zucchini

Grilled chicken breast with broccoli and zucchini.

Broccoli and zucchini are two of the most widely used green vegetables internationally. These veggies are full of nutrients, and they both have vital health benefits. However, there are significant differences between the them, and they both have their own optimal uses.

How do broccoli and zucchini compare?

Broccoli is rich in fiber, vitamin C, protein, phosphorus, magnesium, calcium, potassium, and several essential vitamins while having very little fat and few calories. Zucchini is full of fiber, potassium, vitamin A, manganese, vitamin C and has almost no fat and extremely low calories.

Comparing broccoli and zucchini helps to identify the nutritional information of both these vegetables to best use them in combination with other foods to form healthy and well-balanced meals and diets. Understanding the nutrients in broccoli and zucchini and what their benefits are is important for using these vegetables well. Let’s compare these veggies to better understand them and to find out which is best for you.

Broccoli Nutritional Information And Health Benefits

Raw broccoli on a brown dish.

Broccoli is a widely grown and widely used vegetable that is related to cabbage. For its size, broccoli is one of the most nutrient-packed vegetables available, and the nutrients within this plant are all readily useable by the human body.

This vegetable superfood can be enjoyed raw or cooked, but cooking broccoli in certain ways helps to make the nutrients within more useful and readily absorbed by the body.

Broccoli is a good source of proteins, vitamin C, and vitamin K, among other important nutrients and vitamins. Let’s examine broccoli more closely to better identify the nutritional content of the plant and to explore the health benefits of eating broccoli.

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Broccoli Nutritional Information

Broccoli nutritional facts.

Broccoli is high of nutrients and vitamins that are vital for maintaining a healthy body. Broccoli is considered to be a superfood due to its low-calorie count and high levels of nutrients, antioxidants, and vitamins.

Many of the daily nutrients essential to the human body are present in broccoli, and there are few vegetables with similar nutritional benefits.

Let’s list some of the important nutrients and minerals present in broccoli.

  • 100g of broccoli contains 34 calories
  • 100g of broccoli contains 1.7g of sugars
  • 100g of broccoli 2.6g of dietary fiber
  • 100g of broccoli 0.37g of fat
  • 100g of broccoli 2.82g of protein
  • 100g of broccoli 19mg of choline
  • 100g of broccoli 89.2mg vitamin C
  • 100g of broccoli 0.79mg of vitamin E
  • 100g of broccoli 47mg of calcium
  • 100g of broccoli 0.73mg of iron
  • 100g of broccoli 21mg of magnesium
  • 100g of broccoli 66mg of phosphorus
  • 100g of broccoli 316mg of potassium
  • 100g of broccoli 33mg of sodium
  • 100g of broccoli 0.41mg of zinc
  • 100g of broccoli 89.3mg of water

Other vitamins also present in broccoli include vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, vitamin K, and vitamin A.

The Health Benefits Of Broccoli

Broccoli on brown background.

All of these healthy vitamins and nutrients present in broccoli hold numerous health benefits for humans when consumed.

Eating broccoli has been proven to reduce the risk of cancer and may even prevent cancer in some instances. Broccoli stimulates the immune system, reduces inflammation, and directly reduces the growth of cancer cells.

Broccoli is also excellent for eyesight. The vitamins present in broccoli boost eye health and may even help to reverse some ailments such as night blindness.

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The components in broccoli are also linked to good heart health as it reduces cholesterol in the body.

Zucchini Nutritional Information And Health Benefits

A basket full of zucchini.

Zucchini is another superfood that is very healthy for the human body. Most refer to zucchini as a vegetable, but it is technically a fruit. Zucchini is a squash that can grow much larger than most people realize but is typically harvested when not fully mature.

This squash is rich in vitamins, minerals, and nutrients that make it one of the healthiest food items readily available in most parts of the world. There are numerous uses for zucchini, and it is used in a variety of ways and in many different dishes.

Zucchini is delicious, but even more than its taste, it is desirable for its great health benefits. Let’s explore some of the most important health benefits and the nutritional content of zucchini.

Zucchini Nutritional Information

Fresh zucchini slices.

Zucchini has a very low calorie and fat content but is very high in vital vitamins, nutrients, and minerals that have numerous health benefits. Below is a list of the important nutritional contents of zucchini that pose the greatest benefit to human health.

  • 100g of zucchini contains 15 calories
  • 100g of zucchini contains 0.4g of fat
  • 100g of zucchini contains 3mg of sodium
  • 100g of zucchini contains 264mg of potassium
  • 100g of zucchini contains 1g of dietary fiber
  • 100g of zucchini contains 1.7g of sugars
  • 100g of zucchini contains 1.1g of protein

Zucchini also contains healthy amounts of vitamin A, vitamin C, calcium, iron, B vitamins, vitamin K, manganese, copper, and phosphorus.

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The Health Benefits Of Zucchini

Zucchini noodles on a pan.

The nutrition present in zucchini comes with many health benefits that are helpful to the human body. Understanding the health benefits of a superfood such as zucchini helps us to understand how to use it well to best benefit our health.

One of the main health benefits of zucchini is that it is very rich in antioxidants. The antioxidants in zucchini are beneficial for the eyes, skin, and heart and help to protect the body from certain cancers.

Zucchini is also very beneficial to heart health, and this plant is very effective at reducing cholesterol in the body, which is a significant benefit.


Both broccoli and zucchini are considered to be superfoods, and they are both delicious when used in meals. Both of these foods are rich in many nutrients, minerals, and vitamins that are vital for the human body.

When directly compared, broccoli holds more health benefits than zucchini, as it contains more concentrated levels of vital nutrients and vitamins that benefit the body, but zucchini is still a great food to incorporate into a healthy and well-balanced diet.

References – Broccoli, raw – Broccoli, raw – Health benefits of broccoli – 100 G Zucchini – 12 Health and Nutrition Benefits of Zucchini