Potatoes vs Zucchini
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Potatoes has more protein than Zucchini: 2.1g vs 1.2g per 100g.
Zucchini has fewer calories: 17 vs 77 per 100g (Potatoes).
Quick Verdict
Best for weight loss
Zucchini
Best for muscle gain
Potatoes
Best for low-carb
Zucchini
Macro Comparison
Potatoes: 100g (100g) | Zucchini: 100g (100g)
77
Potatoes
17
Zucchini
2.05g
Potatoes
1.21g
Zucchini
17.5g
Potatoes
3.11g
Zucchini
0.09g
Potatoes
0.32g
Zucchini
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
11%
Potatoes
28%
Zucchini
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| Nutrient | Potatoes | Zucchini |
|---|---|---|
| Calories | 77 | 17 |
| Protein | 2g | 1.2g |
| Carbs | 17.5g | 3.1g |
| Fat | 0.1g | 0.3g |
| Fiber | 2.1g | 1g |
| Sugar | 0.82g | 2.5g |
| Sodium | 6mg | 8mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.08g |
| Potassium | 425mg | 261mg |
| Vitamin A | 0mcg | 10mcg |
| Vitamin C | 19.7mg | 17.9mg |
| Calcium | 12mg | 16mg |
| Iron | 0.81mg | 0.37mg |
Which Should You Choose?
For weight loss
Choose Zucchini. With 17 calories and 1.21g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Potatoes. Potatoes delivers 2.05g protein per serving — 0.8g more than Zucchini.
For low-carb diets
Choose Zucchini with 3.11g carbs per serving.
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Take the free quizCommon Questions
Is Potatoes or Zucchini better for weight loss?
For weight loss, Zucchini is the better choice. Potatoes has 77 calories and 2.05g protein per serving, while Zucchini has 17 calories and 1.21g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Potatoes or Zucchini?
Potatoes has more protein per serving. Potatoes provides 2.05g and Zucchini provides 1.21g of protein.
Can I eat both potatoes and zucchini together?
Yes! Combining potatoes and zucchini gives you 94 calories and 3.26g protein. This combination can work well as part of a balanced meal.