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  6. Almond butter vs. Zucchini

Almond butter vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between Almond butter and Zucchini

  • Zucchini has less Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, Fiber, Calcium, and Zinc.
  • Almond butter's daily need coverage for Vitamin E is 161% more.
  • Almond butter has 22 times more Calcium than Zucchini. Almond butter has 347mg of Calcium, while Zucchini has 16mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Squash, summer, zucchini, includes skin, raw.

Infographic

Almond butter vs Zucchini infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond butter
Almond butter
10
:
0
Zucchini
Zucchini
Contains more Calcium +2068.8%
Contains more Iron +843.2%
Contains more Magnesium +1450%
Contains more Phosphorus +1236.8%
Contains more Potassium +186.6%
Contains less Sodium -12.5%
Contains more Zinc +928.1%
Contains more Copper +1662.3%
Contains more Manganese +1104%
Contains more Selenium +1100%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +2068.8%
Contains more Iron +843.2%
Contains more Magnesium +1450%
Contains more Phosphorus +1236.8%
Contains more Potassium +186.6%
Contains less Sodium -12.5%
Contains more Zinc +928.1%
Contains more Copper +1662.3%
Contains more Manganese +1104%
Contains more Selenium +1100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond butter
Almond butter
5
:
5
Zucchini
Zucchini
Contains more Vitamin E +20075%
Contains more Vitamin B2 +898.9%
Contains more Vitamin B3 +599.6%
Contains more Vitamin B5 +55.9%
Contains more Folate +120.8%
Contains more Vitamin A +19900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +58.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.045
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +20075%
Contains more Vitamin B2 +898.9%
Contains more Vitamin B3 +599.6%
Contains more Vitamin B5 +55.9%
Contains more Folate +120.8%
Contains more Vitamin A +19900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +58.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Zucchini
Zucchini
Contains more Protein +1632.2%
Contains more Fats +17243.8%
Contains more Carbs +505.1%
Contains more Other +440.4%
Contains more Water +5679.9%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +1632.2%
Contains more Fats +17243.8%
Contains more Carbs +505.1%
Contains more Other +440.4%
Contains more Water +5679.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +294854.5%
Contains more Polyunsaturated fat +14859.3%
Contains less Saturated Fat -98%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +294854.5%
Contains more Polyunsaturated fat +14859.3%
Contains less Saturated Fat -98%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Zucchini
Zucchini
Contains more Starch +∞%
Contains more Sucrose +8580%
Contains more Maltose +∞%
Contains more Glucose +5250%
Contains more Fructose +∞%
Almond butter
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +8580%
Contains more Maltose +∞%
Contains more Glucose +5250%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Zucchini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Zucchini Opinion
Net carbs 8.52g 2.11g Almond butter
Protein 20.96g 1.21g Almond butter
Fats 55.5g 0.32g Almond butter
Carbs 18.82g 3.11g Almond butter
Calories 614kcal 17kcal Almond butter
Starch 0.08g 0g Almond butter
Fructose 0g 1.38g Zucchini
Sugar 4.43g 2.5g Zucchini
Fiber 10.3g 1g Almond butter
Calcium 347mg 16mg Almond butter
Iron 3.49mg 0.37mg Almond butter
Magnesium 279mg 18mg Almond butter
Phosphorus 508mg 38mg Almond butter
Potassium 748mg 261mg Almond butter
Sodium 7mg 8mg Almond butter
Zinc 3.29mg 0.32mg Almond butter
Copper 0.934mg 0.053mg Almond butter
Manganese 2.131mg 0.177mg Almond butter
Selenium 2.4µg 0.2µg Almond butter
Vitamin A 1IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 24.21mg 0.12mg Almond butter
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0.041mg 0.045mg Zucchini
Vitamin B2 0.939mg 0.094mg Almond butter
Vitamin B3 3.155mg 0.451mg Almond butter
Vitamin B5 0.318mg 0.204mg Almond butter
Vitamin B6 0.103mg 0.163mg Zucchini
Folate 53µg 24µg Almond butter
Vitamin K 0µg 4.3µg Zucchini
Tryptophan 0.159mg 0.01mg Almond butter
Threonine 0.555mg 0.029mg Almond butter
Isoleucine 0.813mg 0.044mg Almond butter
Leucine 1.483mg 0.071mg Almond butter
Lysine 0.612mg 0.067mg Almond butter
Methionine 0.122mg 0.018mg Almond butter
Phenylalanine 1.149mg 0.043mg Almond butter
Valine 0.937mg 0.054mg Almond butter
Histidine 0.55mg 0.026mg Almond butter
Saturated Fat 4.152g 0.084g Zucchini
Monounsaturated Fat 32.445g 0.011g Almond butter
Polyunsaturated fat 13.613g 0.091g Almond butter
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Almond butter
16%
Zucchini
Minerals Daily Need Coverage Score
141%
Almond butter
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.93g)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 4.068g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.6)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.