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  6. Peanut butter vs. Zucchini

Peanut butter vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between Peanut butter and Zucchini

  • Peanut butter is higher in Vitamin B3, Manganese, Vitamin E , Phosphorus, Copper, Magnesium, Vitamin B6, and Zinc, yet Zucchini is higher in Vitamin C.
  • Peanut butter covers your daily Vitamin B3 needs 79% more than Zucchini.
  • Peanut butter contains 123 times more Saturated Fat than Zucchini. While Peanut butter contains 10.325g of Saturated Fat, Zucchini contains only 0.084g.

Food varieties used in this article are Peanut butter, smooth style, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Peanut 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.
Peanut butter
Peanut butter
9
:
1
Zucchini
Zucchini
Contains more Calcium +206.3%
Contains more Iron +370.3%
Contains more Magnesium +833.3%
Contains more Phosphorus +781.6%
Contains more Potassium +113.8%
Contains more Zinc +684.4%
Contains more Copper +696.2%
Contains more Manganese +840.7%
Contains more Selenium +1950%
Contains less Sodium -52.9%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +206.3%
Contains more Iron +370.3%
Contains more Magnesium +833.3%
Contains more Phosphorus +781.6%
Contains more Potassium +113.8%
Contains more Zinc +684.4%
Contains more Copper +696.2%
Contains more Manganese +840.7%
Contains more Selenium +1950%
Contains less Sodium -52.9%

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.
Peanut butter
Peanut butter
7
:
3
Zucchini
Zucchini
Contains more Vitamin E +7483.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +2807.3%
Contains more Vitamin B5 +457.4%
Contains more Vitamin B6 +170.6%
Contains more Folate +262.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +1333.3%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 +7483.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +2807.3%
Contains more Vitamin B5 +457.4%
Contains more Vitamin B6 +170.6%
Contains more Folate +262.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Zucchini
Zucchini
Contains more Protein +1735.5%
Contains more Fats +15950%
Contains more Carbs +617.4%
Contains more Other +407%
Contains more Water +7606.5%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +1735.5%
Contains more Fats +15950%
Contains more Carbs +617.4%
Contains more Other +407%
Contains more Water +7606.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +235727.3%
Contains more Polyunsaturated fat +13674.7%
Contains less Saturated Fat -99.2%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +235727.3%
Contains more Polyunsaturated fat +13674.7%
Contains less Saturated Fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
2
Zucchini
Zucchini
Contains more Starch +∞%
Contains more Sucrose +20400%
Contains more Glucose +723.1%
Contains more Fructose +1050%
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 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 +20400%
Contains more Glucose +723.1%
Contains more Fructose +1050%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Zucchini Opinion
Net carbs 17.31g 2.11g Peanut butter
Protein 22.21g 1.21g Peanut butter
Fats 51.36g 0.32g Peanut butter
Carbs 22.31g 3.11g Peanut butter
Calories 598kcal 17kcal Peanut butter
Starch 3.56g 0g Peanut butter
Fructose 0.12g 1.38g Zucchini
Sugar 10.49g 2.5g Zucchini
Fiber 5g 1g Peanut butter
Calcium 49mg 16mg Peanut butter
Iron 1.74mg 0.37mg Peanut butter
Magnesium 168mg 18mg Peanut butter
Phosphorus 335mg 38mg Peanut butter
Potassium 558mg 261mg Peanut butter
Sodium 17mg 8mg Zucchini
Zinc 2.51mg 0.32mg Peanut butter
Copper 0.422mg 0.053mg Peanut butter
Manganese 1.665mg 0.177mg Peanut butter
Selenium 4.1µg 0.2µg Peanut butter
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 9.1mg 0.12mg Peanut butter
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0.15mg 0.045mg Peanut butter
Vitamin B2 0.192mg 0.094mg Peanut butter
Vitamin B3 13.112mg 0.451mg Peanut butter
Vitamin B5 1.137mg 0.204mg Peanut butter
Vitamin B6 0.441mg 0.163mg Peanut butter
Folate 87µg 24µg Peanut butter
Vitamin K 0.3µg 4.3µg Zucchini
Tryptophan 0.231mg 0.01mg Peanut butter
Threonine 0.525mg 0.029mg Peanut butter
Isoleucine 0.616mg 0.044mg Peanut butter
Leucine 1.546mg 0.071mg Peanut butter
Lysine 0.681mg 0.067mg Peanut butter
Methionine 0.265mg 0.018mg Peanut butter
Phenylalanine 1.202mg 0.043mg Peanut butter
Valine 0.782mg 0.054mg Peanut butter
Histidine 0.557mg 0.026mg Peanut butter
Trans Fat 0.075g 0g Zucchini
Saturated Fat 10.325g 0.084g Zucchini
Monounsaturated Fat 25.941g 0.011g Peanut butter
Polyunsaturated fat 12.535g 0.091g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g 0.03g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g 0g Peanut butter
Omega-3 - ALA 0.027g 0.061g Zucchini
Omega-3 - Eicosatrienoic acid 0.01g 0g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
62%
Peanut butter
16%
Zucchini
Minerals Daily Need Coverage Score
84%
Peanut butter
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 7.99g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 10.241g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter 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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.