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  6. Olive vs. Pumpkin

Olive vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Olive and Pumpkin?

  • Olive is richer in Iron, Copper, Fiber, Calcium, and Vitamin E , yet Pumpkin is richer in Vitamin A RAE, Potassium, and Vitamin B2.
  • Olive's daily need coverage for Iron is 34% higher.
  • Olive has 735 times more Sodium than Pumpkin. Olive has 735mg of Sodium, while Pumpkin has 1mg.

We used Olives, ripe, canned (small-extra large) and Pumpkin, cooked, boiled, drained, without salt types in this comparison.

Infographic

Olive vs Pumpkin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
4
:
6
Pumpkin
Pumpkin
Contains more Calcium +486.7%
Contains more Iron +478.9%
Contains more Copper +175.8%
Contains more Selenium +350%
Contains more Magnesium +125%
Contains more Phosphorus +900%
Contains more Potassium +2775%
Contains less Sodium -99.9%
Contains more Manganese +345%
Equal in Zinc - 0.23
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +486.7%
Contains more Iron +478.9%
Contains more Copper +175.8%
Contains more Selenium +350%
Contains more Magnesium +125%
Contains more Phosphorus +900%
Contains more Potassium +2775%
Contains less Sodium -99.9%
Contains more Manganese +345%
Equal in Zinc - 0.23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
2
:
8
Pumpkin
Pumpkin
Contains more Vitamin E +106.3%
Contains more Vitamin K +75%
Contains more Vitamin A +1328%
Contains more Vitamin C +422.2%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1016.2%
Contains more Vitamin B5 +1240%
Contains more Vitamin B6 +388.9%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +106.3%
Contains more Vitamin K +75%
Contains more Vitamin A +1328%
Contains more Vitamin C +422.2%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1016.2%
Contains more Vitamin B5 +1240%
Contains more Vitamin B6 +388.9%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
:
1
Pumpkin
Pumpkin
Contains more Protein +16.7%
Contains more Fats +15157.1%
Contains more Carbs +27.8%
Contains more Other +259.7%
Contains more Water +17.1%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +16.7%
Contains more Fats +15157.1%
Contains more Carbs +27.8%
Contains more Other +259.7%
Contains more Water +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +87544.4%
Contains more Polyunsaturated fat +22675%
Contains less Saturated Fat -97.4%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +87544.4%
Contains more Polyunsaturated fat +22675%
Contains less Saturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Pumpkin Opinion
Net carbs 3.06g 3.8g Pumpkin
Protein 0.84g 0.72g Olive
Fats 10.68g 0.07g Olive
Carbs 6.26g 4.9g Olive
Calories 115kcal 20kcal Olive
Sugar 0g 2.08g Olive
Fiber 3.2g 1.1g Olive
Calcium 88mg 15mg Olive
Iron 3.3mg 0.57mg Olive
Magnesium 4mg 9mg Pumpkin
Phosphorus 3mg 30mg Pumpkin
Potassium 8mg 230mg Pumpkin
Sodium 735mg 1mg Pumpkin
Zinc 0.22mg 0.23mg Pumpkin
Copper 0.251mg 0.091mg Olive
Manganese 0.02mg 0.089mg Pumpkin
Selenium 0.9µg 0.2µg Olive
Vitamin A 403IU 5755IU Pumpkin
Vitamin A RAE 20µg 288µg Pumpkin
Vitamin E 1.65mg 0.8mg Olive
Vitamin C 0.9mg 4.7mg Pumpkin
Vitamin B1 0.003mg 0.031mg Pumpkin
Vitamin B2 0mg 0.078mg Pumpkin
Vitamin B3 0.037mg 0.413mg Pumpkin
Vitamin B5 0.015mg 0.201mg Pumpkin
Vitamin B6 0.009mg 0.044mg Pumpkin
Folate 0µg 9µg Pumpkin
Vitamin K 1.4µg 0.8µg Olive
Tryptophan 0.009mg Pumpkin
Threonine 0.026mg 0.021mg Olive
Isoleucine 0.031mg 0.023mg Olive
Leucine 0.05mg 0.034mg Olive
Lysine 0.032mg 0.039mg Pumpkin
Methionine 0.012mg 0.008mg Olive
Phenylalanine 0.029mg 0.023mg Olive
Valine 0.038mg 0.025mg Olive
Histidine 0.023mg 0.011mg Olive
Saturated Fat 1.415g 0.037g Pumpkin
Monounsaturated Fat 7.888g 0.009g Olive
Polyunsaturated fat 0.911g 0.004g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Olive
37%
Pumpkin
Minerals Daily Need Coverage Score
35%
Olive
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 734mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 1.378g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3.3)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.08g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.