Pickles vs. Zucchini
Nutrition comparison of Pickles and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pickles
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pickles and zucchini:
- Pickle is a great source of calcium.
- Zucchini has more niacin, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Pickles (Pickles, cucumber, dill or kosher dill) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pickles and zucchini contain similar amounts of calories - pickle has 12 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, pickles is much lighter in protein, much heavier in carbs and similar to zucchini for fat. Pickles has a macronutrient ratio of 0:100:0 and for zucchini, 25:75:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pickles | Zucchini | |
|---|---|---|
| Protein | ~ | 25% |
| Carbohydrates | 100% | 75% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both pickles and zucchini are low in carbohydrates - pickle has 2.4g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in pickles are made of 52% sugar and 48% dietary fiber, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Pickles and zucchini contain similar amounts of dietary fiber - pickle has 1g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Pickles and zucchini contain similar amounts of sugar - pickle has 1.1g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Pickles and zucchini contain similar amounts of protein - pickle has 0.5g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both pickles and zucchini are low in saturated fat - pickle has 0.08g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 678% more Vitamin C than pickle - pickle has 2.3mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Pickles and zucchini contain similar amounts of Vitamin A - pickle has 6ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Pickles and zucchini contain similar amounts of Vitamin E - pickle has 0.03mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Pickles and zucchini contain similar amounts of Vitamin K - pickle has 17.3ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more niacin, Vitamin B6 and folate. Both pickles and zucchini contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Pickles | Zucchini | |
|---|---|---|
| Thiamin | 0.045 MG | 0.045 MG |
| Riboflavin | 0.057 MG | 0.094 MG |
| Niacin | 0.109 MG | 0.451 MG |
| Pantothenic acid | 0.201 MG | 0.204 MG |
| Vitamin B6 | 0.035 MG | 0.163 MG |
| Folate | 8 UG | 24 UG |
Minerals
calcium
Pickle is a great source of calcium and it has 256% more calcium than zucchini - pickle has 57mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Pickles and zucchini contain similar amounts of iron - pickle has 0.26mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 123% more potassium than pickle - pickle has 117mg of potassium per 100 grams and zucchini has 261mg 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,
| Pickles | Zucchini | |
|---|---|---|
| beta-carotene | 53 UG | 120 UG |
| alpha-carotene | 13 UG | ~ |
| lutein + zeaxanthin | 28 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pickles and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Pickles | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.061 G |
| Total | 0.07 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both pickles and zucchini contain significant amounts of linoleic acid.
| Pickles | Zucchini | |
|---|---|---|
| linoleic acid | 0.052 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.052 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.
Pickles 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 pickles or zucchini contain more calories in 100 grams?Pickles and zucchini contain similar amounts of calories - pickle has 12 calories in 100g and zucchini has 17 calories.
Does pickles or zucchini have more carbohydrates?
By weight, both pickles and zucchini are low in carbohydrates - pickle has 2.4g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in pickles are made of 50% sugar and 50% dietary fiber, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.