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Pistachio vs. Zucchini — In-Depth Nutrition Comparison

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How are pistachios and zucchini different?

  • Pistachios are higher than zucchini in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and potassium.
  • Pistachios cover your daily need for copper, 139% more than zucchini.
  • Pistachios contain 70 times more saturated fat than zucchini. Pistachios contain 5.907g of saturated fat, while zucchini contains 0.084g.
  • Pistachios have a higher glycemic index (28) than zucchini (15).

Nuts, pistachio nuts, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Pistachio 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +572.2%
Contains more CalciumCalcium +556.3%
Contains more PotassiumPotassium +292.7%
Contains more IronIron +959.5%
Contains more CopperCopper +2352.8%
Contains more ZincZinc +587.5%
Contains more PhosphorusPhosphorus +1189.5%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +578%
Contains more SeleniumSelenium +3400%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +160%
Contains more Vitamin EVitamin E +2283.3%
Contains more Vitamin B1Vitamin B1 +1833.3%
Contains more Vitamin B2Vitamin B2 +70.2%
Contains more Vitamin B3Vitamin B3 +188.2%
Contains more Vitamin B5Vitamin B5 +154.9%
Contains more Vitamin B6Vitamin B6 +942.9%
Contains more FolateFolate +112.5%
Contains more Vitamin CVitamin C +219.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1566.1%
Contains more FatsFats +14062.5%
Contains more CarbsCarbs +773.6%
Contains more OtherOther +422.8%
Contains more WaterWater +2069.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +211327.3%
Contains more Poly. FatPolyunsaturated fat +15702.2%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +13640%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +234.4%
Contains more FructoseFructose +475%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Zucchini DV% diff.
Copper 1.3mg 0.053mg 139%
Vitamin B6 1.7mg 0.163mg 118%
Polyunsaturated fat 14.38g 0.091g 95%
Fats 45.32g 0.32g 69%
Vitamin B1 0.87mg 0.045mg 69%
Phosphorus 490mg 38mg 65%
Monounsaturated fat 23.257g 0.011g 58%
Manganese 1.2mg 0.177mg 44%
Iron 3.92mg 0.37mg 44%
Protein 20.16g 1.21g 38%
Fiber 10.6g 1g 38%
Calories 560kcal 17kcal 27%
Saturated fat 5.907g 0.084g 26%
Magnesium 121mg 18mg 25%
Potassium 1025mg 261mg 22%
Vitamin E 2.86mg 0.12mg 18%
Zinc 2.2mg 0.32mg 17%
Vitamin C 5.6mg 17.9mg 14%
Selenium 7µg 0.2µg 12%
Calcium 105mg 16mg 9%
Carbs 27.17g 3.11g 8%
Folate 51µg 24µg 7%
Vitamin B5 0.52mg 0.204mg 6%
Vitamin B2 0.16mg 0.094mg 5%
Vitamin B3 1.3mg 0.451mg 5%
Vitamin K 4.3µg 4%
Choline 9.5mg 2%
Vitamin A 26µg 10µg 2%
Fructose 0.24g 1.38g 1%
Starch 1.67g 0g 1%
Net carbs 16.57g 2.11g N/A
Sugar 7.66g 2.5g N/A
Sodium 1mg 8mg 0%
Tryptophan 0.251mg 0.01mg 0%
Threonine 0.684mg 0.029mg 0%
Isoleucine 0.917mg 0.044mg 0%
Leucine 1.604mg 0.071mg 0%
Lysine 1.138mg 0.067mg 0%
Methionine 0.36mg 0.018mg 0%
Phenylalanine 1.092mg 0.043mg 0%
Valine 1.249mg 0.054mg 0%
Histidine 0.512mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 14.091g 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Pistachio
15%
Zucchini
Minerals Daily Need Coverage Score
125%
Pistachio
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 5.16g)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 5.823g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 13)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.2)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.