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Zucchini vs. Walnut oil — In-Depth Nutrition Comparison

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A recap on differences between zucchini and walnut oil

  • Zucchini is higher in vitamin C, vitamin B6, potassium, vitamin B2, folate, copper, and phosphorus, yet walnut oil is higher in vitamin K.
  • Walnut oil covers your daily saturated fat needs 45% more than zucchini.
  • The amount of saturated fat in zucchini is lower.
  • The glycemic index of walnut oil is lower.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Oil, walnut.

Infographic

Zucchini vs Walnut oil 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 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2275%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin KVitamin K +248.8%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +31150%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +207172.7%
Contains more Poly. FatPolyunsaturated fat +69460.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Walnut oil DV% diff.
Polyunsaturated fat 0.091g 63.3g 421%
Fats 0.32g 100g 153%
Monounsaturated fat 0.011g 22.8g 57%
Calories 17kcal 884kcal 43%
Saturated fat 0.084g 9.1g 41%
Vitamin C 17.9mg 0mg 20%
Vitamin B6 0.163mg 0mg 13%
Vitamin K 4.3µg 15µg 9%
Manganese 0.177mg 8%
Potassium 261mg 0mg 8%
Vitamin B2 0.094mg 0mg 7%
Copper 0.053mg 0mg 6%
Folate 24µg 0µg 6%
Phosphorus 38mg 0mg 5%
Iron 0.37mg 0mg 5%
Fiber 1g 0g 4%
Vitamin B5 0.204mg 0mg 4%
Magnesium 18mg 0mg 4%
Vitamin B1 0.045mg 0mg 4%
Zinc 0.32mg 0mg 3%
Vitamin B3 0.451mg 0mg 3%
Fructose 1.38g 2%
Calcium 16mg 0mg 2%
Choline 9.5mg 0.4mg 2%
Protein 1.21g 0g 2%
Vitamin E 0.12mg 0.4mg 2%
Vitamin A 10µg 0µg 1%
Carbs 3.11g 0g 1%
Net carbs 2.11g 0g N/A
Sugar 2.5g 0g N/A
Sodium 8mg 0mg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.01mg 0mg 0%
Threonine 0.029mg 0mg 0%
Isoleucine 0.044mg 0mg 0%
Leucine 0.071mg 0mg 0%
Lysine 0.067mg 0mg 0%
Methionine 0.018mg 0mg 0%
Phenylalanine 0.043mg 0mg 0%
Valine 0.054mg 0mg 0%
Histidine 0.026mg 0mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Walnut oil
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
4%
Walnut oil
Minerals Daily Need Coverage Score
12%
Zucchini
0%
Walnut oil

Comparison summary

Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 9.016g)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.4)
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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.