Hazelnut vs. Zucchini
Nutrition comparison of Hazelnut and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and zucchini:
- Both zucchini and hazelnut are high in potassium.
- Hazelnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Zucchini has 4.6 times less carbohydrates than hazelnut.
- Zucchini has signficantly less saturated fat than hazelnut.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and zucchini has 97% less calories than hazelnut - zucchini has 17 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is lighter in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Zucchini | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 10% | 62% |
| Fat | 81% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 4.6 times less carbohydrates than hazelnut - zucchini has 3.1g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has 840% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Zucchini and hazelnut contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut 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 hazelnut has 15g of protein.
Fat
saturated fat
Zucchini has signficantly less saturated fat than hazelnut - zucchini has 0.08g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 371% more Vitamin C than hazelnut - zucchini has 17.9mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Zucchini and hazelnut contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and hazelnut has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 126 times more Vitamin E than zucchini - zucchini has 0.12mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Zucchini and hazelnut contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both hazelnut and zucchini contain significant amounts of riboflavin.
| Hazelnut | Zucchini | |
|---|---|---|
| Thiamin | 0.338 MG | 0.045 MG |
| Riboflavin | 0.123 MG | 0.094 MG |
| Niacin | 2.05 MG | 0.451 MG |
| Pantothenic acid | 0.923 MG | 0.204 MG |
| Vitamin B6 | 0.62 MG | 0.163 MG |
| Folate | 88 UG | 24 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 669% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 10 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both zucchini and hazelnut are high in potassium. Hazelnut has 189% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and hazelnut has 755mg 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,
| Hazelnut | Zucchini | |
|---|---|---|
| beta-carotene | 36 UG | 120 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both hazelnut and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Hazelnut | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.061 G |
| Total | 0.06 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than zucchini per 100 grams.
| Hazelnut | Zucchini | |
|---|---|---|
| other omega 6 | 0.06 G | 0.001 G |
| linoleic acid | 8.403 G | 0.03 G |
| Total | 8.463 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.
Hazelnut 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 hazelnut contain more calories in 100 grams?Hazelnut is high in calories and zucchini has 100% less calories than hazelnut - zucchini has 17 calories in 100g and hazelnut has 646 calories.
Does zucchini or hazelnut have more carbohydrates?
By weight, zucchini has 4.6 times fewer carbohydrates than hazelnut - zucchini has 3.1g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does zucchini or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 670% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does zucchini or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 10 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does zucchini or hazelnut contain more potassium?
Both zucchini and hazelnut are high in potassium. Hazelnut has 190% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and hazelnut has 755mg of potassium.