Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Olive
  5. Compare
  6. Olive vs. Zucchini

Olive vs. Zucchini — In-Depth Nutrition Comparison

Compare

Significant differences between Olive and Zucchini

  • Olive has more Iron, Copper, Vitamin E , Fiber, and Calcium, however, Zucchini is richer in Vitamin C, Vitamin B6, Potassium, and Vitamin B2.
  • Olive covers your daily Iron needs 37% more than Zucchini.
  • Zucchini has 92 times less Sodium than Olive. Olive has 735mg of Sodium, while Zucchini has 8mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Squash, summer, zucchini, includes skin, raw.

Infographic

Olive vs Zucchini 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
Zucchini
Zucchini
Contains more Calcium +450%
Contains more Iron +791.9%
Contains more Copper +373.6%
Contains more Selenium +350%
Contains more Magnesium +350%
Contains more Phosphorus +1166.7%
Contains more Potassium +3162.5%
Contains less Sodium -98.9%
Contains more Zinc +45.5%
Contains more Manganese +785%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +450%
Contains more Iron +791.9%
Contains more Copper +373.6%
Contains more Selenium +350%
Contains more Magnesium +350%
Contains more Phosphorus +1166.7%
Contains more Potassium +3162.5%
Contains less Sodium -98.9%
Contains more Zinc +45.5%
Contains more Manganese +785%

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
Zucchini
Zucchini
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%
Contains more Vitamin C +1888.9%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1118.9%
Contains more Vitamin B5 +1260%
Contains more Vitamin B6 +1711.1%
Contains more Folate +∞%
Contains more Vitamin K +207.1%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%
Contains more Vitamin C +1888.9%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1118.9%
Contains more Vitamin B5 +1260%
Contains more Vitamin B6 +1711.1%
Contains more Folate +∞%
Contains more Vitamin K +207.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Zucchini
Zucchini
Contains more Fats +3237.5%
Contains more Carbs +101.3%
Contains more Other +291.2%
Contains more Protein +44%
Contains more Water +18.5%
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Fats +3237.5%
Contains more Carbs +101.3%
Contains more Other +291.2%
Contains more Protein +44%
Contains more Water +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +901.1%
Contains less Saturated Fat -94.1%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +901.1%
Contains less Saturated Fat -94.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Zucchini
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 Zucchini Opinion
Net carbs 3.06g 2.11g Olive
Protein 0.84g 1.21g Zucchini
Fats 10.68g 0.32g Olive
Carbs 6.26g 3.11g Olive
Calories 115kcal 17kcal Olive
Fructose 1.38g Zucchini
Sugar 0g 2.5g Olive
Fiber 3.2g 1g Olive
Calcium 88mg 16mg Olive
Iron 3.3mg 0.37mg Olive
Magnesium 4mg 18mg Zucchini
Phosphorus 3mg 38mg Zucchini
Potassium 8mg 261mg Zucchini
Sodium 735mg 8mg Zucchini
Zinc 0.22mg 0.32mg Zucchini
Copper 0.251mg 0.053mg Olive
Manganese 0.02mg 0.177mg Zucchini
Selenium 0.9µg 0.2µg Olive
Vitamin A 403IU 200IU Olive
Vitamin A RAE 20µg 10µg Olive
Vitamin E 1.65mg 0.12mg Olive
Vitamin C 0.9mg 17.9mg Zucchini
Vitamin B1 0.003mg 0.045mg Zucchini
Vitamin B2 0mg 0.094mg Zucchini
Vitamin B3 0.037mg 0.451mg Zucchini
Vitamin B5 0.015mg 0.204mg Zucchini
Vitamin B6 0.009mg 0.163mg Zucchini
Folate 0µg 24µg Zucchini
Vitamin K 1.4µg 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.026mg 0.029mg Zucchini
Isoleucine 0.031mg 0.044mg Zucchini
Leucine 0.05mg 0.071mg Zucchini
Lysine 0.032mg 0.067mg Zucchini
Methionine 0.012mg 0.018mg Zucchini
Phenylalanine 0.029mg 0.043mg Zucchini
Valine 0.038mg 0.054mg Zucchini
Histidine 0.023mg 0.026mg Zucchini
Saturated Fat 1.415g 0.084g Zucchini
Monounsaturated Fat 7.888g 0.011g Olive
Polyunsaturated fat 0.911g 0.091g Olive
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

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

People also compare

Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic
Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant

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
16%
Zucchini
Minerals Daily Need Coverage Score
35%
Olive
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 727mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 1.331g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $3.1)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.5g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.