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Olive vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3.3)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 1.363g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 734mg)
Which food is lower in glycemic index?
Olive
Olive is lower in glycemic index (difference - 75)
Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 2.76g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Pumpkin
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Olive Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Olive
53
Pumpkin
Mineral Summary Score
27
Olive
12
Pumpkin

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
Contains more Iron +312.5%
Contains more Calcium +319%
Contains more Copper +97.6%
Contains more Potassium +4150%
Contains more Magnesium +200%
Contains more Zinc +45.5%
Contains more Phosphorus +1366.7%
Contains less Sodium -99.9%
Contains more Iron +312.5%
Contains more Calcium +319%
Contains more Copper +97.6%
Contains more Potassium +4150%
Contains more Magnesium +200%
Contains more Zinc +45.5%
Contains more Phosphorus +1366.7%
Contains less Sodium -99.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
Contains more Vitamin E +55.7%
Contains more Vitamin K +27.3%
Contains more Vitamin C +900%
Contains more Vitamin A +2012.4%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1521.6%
Contains more Vitamin B5 +1886.7%
Contains more Vitamin B6 +577.8%
Contains more Vitamin E +55.7%
Contains more Vitamin K +27.3%
Contains more Vitamin C +900%
Contains more Vitamin A +2012.4%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1521.6%
Contains more Vitamin B5 +1886.7%
Contains more Vitamin B6 +577.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Olive
6%
Pumpkin
Carbohydrates
6%
Olive
7%
Pumpkin
Fats
49%
Olive
0%
Pumpkin

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Olive Pumpkin Opinion
Calories 115 26 Olive
Protein 0.84 1 Pumpkin
Fats 10.68 0.1 Olive
Vitamin C 0.9 9 Pumpkin
Carbs 6.26 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.8 Olive
Calcium 88 21 Olive
Potassium 8 340 Pumpkin
Magnesium 4 12 Pumpkin
Sugars 0 2.76 Pumpkin
Fiber 3.2 0.5 Olive
Copper 0.251 0.127 Olive
Zinc 0.22 0.32 Pumpkin
Starch
Phosphorus 3 44 Pumpkin
Sodium 735 1 Pumpkin
Vitamin A 403 8513 Pumpkin
Vitamin E 1.65 1.06 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.05 Pumpkin
Vitamin B2 0 0.11 Pumpkin
Vitamin B3 0.037 0.6 Pumpkin
Vitamin B5 0.015 0.298 Pumpkin
Vitamin B6 0.009 0.061 Pumpkin
Vitamin B12 0 0
Vitamin K 1.4 1.1 Olive
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 1.415 0.052 Pumpkin
Monounsaturated Fat 7.888 0.013 Olive
Polyunsaturated fat 0.911 0.005 Olive
Tryptophan 0.012 Pumpkin
Threonine 0.026 0.029 Pumpkin
Isoleucine 0.031 0.031
Leucine 0.05 0.046 Olive
Lysine 0.032 0.054 Pumpkin
Methionine 0.012 0.011 Olive
Phenylalanine 0.029 0.032 Pumpkin
Valine 0.038 0.035 Olive
Histidine 0.023 0.016 Olive
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.