Sweet Potatoes vs Zucchini
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Sweet Potatoes and Zucchini have about the same protein: 1.6g and 1.2g per 100g.
Zucchini has fewer calories: 17 vs 86 per 100g (Sweet Potatoes).
Quick Verdict
Best for weight loss
Zucchini
Best for muscle gain
Sweet Potatoes
Best for low-carb
Zucchini
Macro Comparison
Sweet Potatoes: 100g (100g) | Zucchini: 100g (100g)
86
Sweet Potatoes
17
Zucchini
1.58g
Sweet Potatoes
1.21g
Zucchini
17.3g
Sweet Potatoes
3.11g
Zucchini
0.38g
Sweet Potatoes
0.32g
Zucchini
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Sweet Potatoes
28%
Zucchini
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| Nutrient | Sweet Potatoes | Zucchini |
|---|---|---|
| Calories | 86 | 17 |
| Protein | 1.6g | 1.2g |
| Carbs | 17.3g | 3.1g |
| Fat | 0.4g | 0.3g |
| Fiber | — | 1g |
| Sugar | — | 2.5g |
| Sodium | 0mg | 8mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.08g |
| Potassium | 486mg | 261mg |
| Vitamin A | — | 10mcg |
| Vitamin C | 14.8mg | 17.9mg |
| Calcium | 22.3mg | 16mg |
| Iron | 0.4mg | 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 Sweet Potatoes. Sweet Potatoes delivers 1.58g protein per serving — 0.4g 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 Sweet Potatoes or Zucchini better for weight loss?
For weight loss, Zucchini is the better choice. Sweet Potatoes has 86 calories and 1.58g 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, Sweet Potatoes or Zucchini?
Sweet Potatoes has more protein per serving. Sweet Potatoes provides 1.58g and Zucchini provides 1.21g of protein.
Can I eat both sweet potatoes and zucchini together?
Yes! Combining sweet potatoes and zucchini gives you 103 calories and 2.79g protein. This combination can work well as part of a balanced meal.