Zucchini Noodles VS Pasta: Nutrition Comparison, Use, Flavor, Texture, and Additional Tips


Zucchini Noodles VS Pasta

Zucchini noodles VS pasta, which once better diet plan? Today, this article wants to compare them because many people have a strong interest to know all about those noodles. This post will present detailed information on zucchini and pasta about its nutrition, use, and many more.

Zucchini Noodles VS Pasta: Know The Nutrition

Zoodles are the synonym for Zucchini and zucchini noodles include one of the pasta types. The name of the noodles comes from Italy. Either Zucchini or pasta has many fans and some people regard one of them as suitable for a diet plan (weight loss).

Of course, this case should be proven by understanding the nutrition inside of the noodles. Comparing the nutrition of Zucchini noodles VS pasta includes the calorie, carbohydrates, and other nutrition. They are counted by taking Zucchini and pasta in 100 grams.


Zucchini or courgette contain 17kcal while pasta has 158kcal.


The comparison of carbs in zucchini and pasta consists of carbohydrates, sugars, and dietary fiber. Zoodles VS pasta shows the carbs in 100 grams of Zucchini are 3.11 grams and pasta has 30.9 grams.

Further, the sugar in zucchini (100 grams) is 2.5 grams and the sugar in pasta is 0.56 grams. The dietary fiber in Zucchini is 1 gram and pasta shows 1.8 grams.

Other Nutrition

Zucchini noodles VS pasta still compare the nutrition in the protein, fat, mineral, and vitamin. Once more, the comparison is taken from 100 grams of zucchini and pasta. Protein in Zoodles is 1.21 grams and pasta presents 5.8 grams.

Either zoodles or pasta includes a low-fat noodle type. Fat in Zucchini is only 0.32 grams while the pasta is 0.93 grams. Such as you see, pasta is high fat than zoodles.

Next, it compares the nutrition of pasta VS zoodles on the vitamin and minerals. It still takes 100 grams of pasta and zucchini to compare it. Let’s reveal it below:

100 grams of Zucchini:

  • Sodium/Salt: 8mg
  • Vitamin D: –
  • Calcium: 16mg
  • Iron: 0.37mg
  • Phosphorus: 38mg
  • Potassium: 261mg
  • Magnesium: 18mg
  • Thiamin: 0.045mg
  • Riboflavin: 0.094mg
  • Vitamin B6: 0.163mg
  • Vitamin C: 17.9mg
  • Vitamin A: 10µg
  • Vitamin E: 0.12mg
  • Vitamin B12: –
  • Niacin: 0.451mg
  • Folic Acid: –
  • Copper: 0.053mg
  • Manganese: 0.177mg
  • Selenium: 0.2µg
  • Zinc: 0.32mg

100 grams of pasta:

  • Sodium/Salt: 1mg
  • Vitamin D: –
  • Calcium: 7mg
  • Iron: 0.5mg
  • Phosphorus: 58mg
  • Potassium: 44mg
  • Magnesium: 18mg
  • Thiamin: 0.02mg
  • Riboflavin: 0.02mg
  • Vitamin B6: 0.049mg
  • Vitamin C: –
  • Vitamin A: –
  • Vitamin E: 0.06mg
  • Vitamin B12: –
  • Niacin: 0.4mg
  • Folic Acid: –
  • Copper: 0.1mg
  • Manganese: 0.322mg
  • Selenium: 26.4µg
  • Zinc: 0.51mg

Read more Carbs In Egg Noodles VS Pasta

Zucchini Noodles VS Pasta: The Comparison Of Use

After comparing spaghetti VS zoodles, this page asks for knowing the use of these noodles. Next, it will talk about the use of pasta and zucchini. Pasta has a lot of types and zucchini belongs to one of them.

In common, the use of pasta is according to the types such as fettuccine, linguine, and many more. Meanwhile, the uses of zoodles (zucchini) are:

  • Zoodles with carbonara sauce
  • Grilled chicken or fish with zoodles
  • Chinese stir fry with zoodles instead of noodles
  • Shrimp/prawn with zoodles
  • Zoodles tomato sauce
  • Zoodles and bolognese sauce
  • Greek zoodles with feta cheese, tomatoes, and olives

Comparing Texture And Flavor In Zucchini And Pasta

Next, Zucchini noodles VS pasta wants to compare the texture and flavor of both. Zoodles have a more watery content primarily when it is overcooked.

However, you can get a crunchy and robust texture by cooking and frying in a little oil. Meanwhile, pasta has a firmer more robust texture.

Talk about the flavor, zoodle or Zucchini noodles have a stronger flavor than pasta. But, it depends on the mixed ingredients in the recipe.

Comparing To Preparation And Cooking

Both Zucchini and pasta have a clear difference to prepare and cook. Let’s check them out:


  • Fresh-ready or dried Zucchini noodles need longer preparation time than pasta.
  • The preparation of Zoodles will be faster when using a good machine to spiralize the dough.
  • Ready-to-cook Zucchini noodles can be easily purchased in grocery stores. This case is so useful for you just want to save time.


  • Dry white pasta needs about 10 -15 minutes to cook but it keeps depending on the shape. In addition, wholemeal pasta can take a little longer.
  • Zucchini noodles VS pasta inform on zoodles may be ready to serve after cooking for around 2-3 minutes. It means zucchini take a little time to cook.
  • Cook zoodle by pan or stir-frying includes a brilliant idea because it gives the best results for flavor and texture. Alongside that, those cooking ways prevent them from becoming mushy or slimy. Usually, this condition happens when they’re boiled in water.
  • You can keep Zucchini as dry as possible during cooking to reduce the amount of water that is released.

Are Zucchini And Pasta Good For Diet?

Either zoodles or pasta is quite low in fat so people think these noodles are good for the diet. You can use these noodles to run your diet program with mix them with other healthy ingredients. You can take zoodles or pasta to make many recipes of keto dishes.

However, zucchini looks better than pasta because it is made with zucchini. Besides that, it still shows a lot of kindness such as below:

  • Zucchini is a good substitute for other heavy pasta.
  • This noodle is gluten-free.
  • Many resources say zoodles are super-easy noodles.

Zucchini noodles VS pasta adds some tips when you make the zoodles at home. Look at below and learn:

  • Choose zucchini with firm and glossy skin.
  • The skin of zucchini contains many nutrients so you do not need to peel it. Even, the skin doesn’t change the flavor at all.
  • Put the noodle in a colander and then salt them to result in much firmer noodles and to draw out excess moisture.
  • Never freeze Zucchini noodles because they are easy to thaw into a mushy mess. But, you allow store zucchini noodles in the fridge for 3-4 days.

Read more Cantonese Noodles VS Lo Mein

Final Words

Thank you for finishing reading the comparison between Zucchini noodles VS pasta. It gives a lot of lessons and new information. At least, you know that zucchini is more suitable for a diet program because it is more low carbs and fat.