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Zucchini vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between zucchini and mixed nuts

  • Mixed nuts are richer than zucchini in copper, manganese, selenium, phosphorus, vitamin E, magnesium, vitamin B3, iron, and zinc.
  • Daily need coverage for copper for mixed nuts is 95% higher.
  • Zucchini contains less saturated fat.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Zucchini vs Mixed nuts infographic
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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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1172.2%
Contains more CalciumCalcium +631.3%
Contains more PotassiumPotassium +142.1%
Contains more IronIron +605.4%
Contains more CopperCopper +1611.3%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +1100%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +1052.5%
Contains more SeleniumSelenium +16850%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +3480%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6416.7%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B2Vitamin B2 +108.5%
Contains more Vitamin B3Vitamin B3 +1609.3%
Contains more Vitamin B5Vitamin B5 +458.8%
Contains more Vitamin B6Vitamin B6 +116%
Contains more Vitamin KVitamin K +32.6%
Contains more FolateFolate +245.8%
Contains more CholineCholine +447.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4457.2%
Contains more ProteinProtein +1556.2%
Contains more FatsFats +16759.4%
Contains more CarbsCarbs +576.8%
Contains more OtherOther +405.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +258881.8%
Contains more Poly. FatPolyunsaturated fat +15957.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +8200%
~equal in Lactose ~0g
~equal in Maltose ~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.
Zucchini Mixed nuts
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 Zucchini Mixed nuts DV% diff.
Polyunsaturated fat 0.091g 14.612g 97%
Copper 0.053mg 0.907mg 95%
Fats 0.32g 53.95g 83%
Manganese 0.177mg 2.04mg 81%
Monounsaturated fat 0.011g 28.488g 71%
Selenium 0.2µg 33.9µg 61%
Phosphorus 38mg 456mg 60%
Vitamin E 0.12mg 7.82mg 51%
Magnesium 18mg 229mg 50%
Vitamin B3 0.451mg 7.709mg 45%
Saturated fat 0.084g 8.711g 39%
Protein 1.21g 20.04g 38%
Calories 17kcal 607kcal 30%
Iron 0.37mg 2.61mg 28%
Zinc 0.32mg 3.36mg 28%
Fiber 1g 7g 24%
Vitamin C 17.9mg 0.5mg 19%
Vitamin B5 0.204mg 1.14mg 19%
Vitamin B6 0.163mg 0.352mg 15%
Folate 24µg 83µg 15%
Vitamin B1 0.045mg 0.189mg 12%
Potassium 261mg 632mg 11%
Calcium 16mg 117mg 10%
Choline 9.5mg 52mg 8%
Vitamin B2 0.094mg 0.196mg 8%
Carbs 3.11g 21.05g 6%
Fructose 1.38g 0g 2%
Starch 0g 4.2g 2%
Vitamin K 4.3µg 5.7µg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.11g 14.05g N/A
Sugar 2.5g 4.15g N/A
Sodium 8mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.01mg 0.22mg 0%
Threonine 0.029mg 0.703mg 0%
Isoleucine 0.044mg 0.826mg 0%
Leucine 0.071mg 1.656mg 0%
Lysine 0.067mg 0.782mg 0%
Methionine 0.018mg 0.283mg 0%
Phenylalanine 0.043mg 1.182mg 0%
Valine 0.054mg 1.001mg 0%
Histidine 0.026mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.061g 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 0.03g 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Mixed nuts
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
15%
Zucchini
50%
Mixed nuts
Minerals Daily Need Coverage Score
12%
Zucchini
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.65g)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 8.627g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 9)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.6)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.