Walnut vs. Zucchini
Nutrition comparison of Walnut and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and zucchini:
- Both zucchini and walnut are high in potassium.
- Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber and protein.
- Zucchini has 3.4 times less carbohydrates than walnut.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and zucchini has 97% less calories than walnut - zucchini has 17 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Walnut has a macronutrient ratio of 9:8:84 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Zucchini | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 8% | 62% |
| Fat | 84% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.4 times less carbohydrates than walnut - zucchini has 3.1g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 570% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Zucchini and walnut contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 11 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and zucchini has 99% less saturated fat than walnut - zucchini has 0.08g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 12 times more Vitamin C than walnut - zucchini has 17.9mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Zucchini and walnut contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Zucchini and walnut contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Zucchini and walnut contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both walnut and zucchini contain significant amounts of riboflavin.
| Walnut | Zucchini | |
|---|---|---|
| Thiamin | 0.341 MG | 0.045 MG |
| Riboflavin | 0.15 MG | 0.094 MG |
| Niacin | 1.125 MG | 0.451 MG |
| Pantothenic acid | 0.57 MG | 0.204 MG |
| Vitamin B6 | 0.537 MG | 0.163 MG |
| Folate | 98 UG | 24 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 513% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 686% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both zucchini and walnut are high in potassium. Walnut has 69% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Walnut | Zucchini | |
|---|---|---|
| beta-carotene | 12 UG | 120 UG |
| lutein + zeaxanthin | 9 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Walnut | Zucchini | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.061 G |
| Total | 9.08 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than zucchini per 100 grams.
| Walnut | Zucchini | |
|---|---|---|
| other omega 6 | 0.063 G | 0.001 G |
| linoleic acid | 38.093 G | 0.03 G |
| Total | 38.156 G | 0.031 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Walnut g
()
|
Daily Values (%) |
Zucchini g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does zucchini or walnut contain more calories in 100 grams?Walnut is high in calories and zucchini has 100% less calories than walnut - zucchini has 17 calories in 100g and walnut has 654 calories.
Does zucchini or walnut have more carbohydrates?
By weight, zucchini has 3.4 times fewer carbohydrates than walnut - zucchini has 3.1g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does zucchini or walnut contain more calcium?
Walnut is a rich source of calcium and it has 510% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and walnut has 98mg of calcium.
Does zucchini or walnut contain more potassium?
Both zucchini and walnut are high in potassium. Walnut has 70% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and walnut has 441mg of potassium.