Pine Nut vs. Zucchini
Nutrition comparison of Pine Nut and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and zucchini:
- Both zucchini and pine nut are high in potassium.
- Pine nut has more thiamin, riboflavin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and protein.
- Zucchini has 3.2 times less carbohydrates than pine nut.
- Zucchini has signficantly less saturated fat than pine nut.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and zucchini has 97% less calories than pine nut - zucchini has 17 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Zucchini | |
|---|---|---|
| Protein | 8% | 24% |
| Carbohydrates | 7% | 62% |
| Fat | 85% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.2 times less carbohydrates than pine nut - zucchini has 3.1g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 270% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Zucchini and pine nut contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 10 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Zucchini has signficantly less saturated fat than pine nut - zucchini has 0.08g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 21 times more Vitamin C than pine nut - zucchini has 17.9mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Zucchini and pine nut contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 76 times more Vitamin E than zucchini - zucchini has 0.12mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 11 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and niacin. Both pine nut and zucchini contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Zucchini | |
|---|---|---|
| Thiamin | 0.364 MG | 0.045 MG |
| Riboflavin | 0.227 MG | 0.094 MG |
| Niacin | 4.387 MG | 0.451 MG |
| Pantothenic acid | 0.313 MG | 0.204 MG |
| Vitamin B6 | 0.094 MG | 0.163 MG |
| Folate | 34 UG | 24 UG |
Minerals
calcium
Zucchini and pine nut contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 13 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both zucchini and pine nut are high in potassium. Pine nut has 129% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and pine nut has 597mg 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,
| Pine Nut | Zucchini | |
|---|---|---|
| beta-carotene | 17 UG | 120 UG |
| lutein + zeaxanthin | 9 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Pine Nut | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.061 G |
| Total | 0.164 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than zucchini per 100 grams.
| Pine Nut | Zucchini | |
|---|---|---|
| other omega 6 | 0.229 G | 0.001 G |
| linoleic acid | 33.15 G | 0.03 G |
| Total | 33.379 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.
Pine Nut 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pine nut contain more calories in 100 grams?Pine nut is high in calories and zucchini has 100% less calories than pine nut - zucchini has 17 calories in 100g and pine nut has 673 calories.
Does zucchini or pine nut have more carbohydrates?
By weight, zucchini has 3.2 times fewer carbohydrates than pine nut - zucchini has 3.1g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does zucchini or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 13 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does zucchini or pine nut contain more potassium?
Both zucchini and pine nut are high in potassium. Pine nut has 130% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and pine nut has 597mg of potassium.