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  6. Olive oil vs. Pumpkin seed

Olive oil vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the main differences between Olive oil and Pumpkin seed?

  • Olive oil has less Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, Phosphorus, and Calcium than Pumpkin seed.
  • Pumpkin seed's daily need coverage for Zinc is 94% higher.
  • Olive oil has 4 times more Saturated Fat than Pumpkin seed. Olive oil has 13.808g of Saturated Fat, while Pumpkin seed has 3.67g.

We used Oil, olive, salad or cooking and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Olive oil vs Pumpkin seed 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 oil
Olive oil
2
:
8
Pumpkin seed
Pumpkin seed
Contains less Sodium -88.9%
Contains more Calcium +5400%
Contains more Iron +491.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +91800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains less Sodium -88.9%
Contains more Calcium +5400%
Contains more Iron +491.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +91800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%

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 oil
Olive oil
2
:
8
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Fats +415.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Fats +415.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Pumpkin seed
Pumpkin seed
Contains more Monounsaturated Fat +1109.6%
Contains more Polyunsaturated fat +19%
Contains less Saturated Fat -73.4%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains more Monounsaturated Fat +1109.6%
Contains more Polyunsaturated fat +19%
Contains less Saturated Fat -73.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Pumpkin seed Opinion
Net carbs 0g 35.35g Pumpkin seed
Protein 0g 18.55g Pumpkin seed
Fats 100g 19.4g Olive oil
Carbs 0g 53.75g Pumpkin seed
Calories 884kcal 446kcal Olive oil
Fiber 0g 18.4g Pumpkin seed
Calcium 1mg 55mg Pumpkin seed
Iron 0.56mg 3.31mg Pumpkin seed
Magnesium 0mg 262mg Pumpkin seed
Phosphorus 0mg 92mg Pumpkin seed
Potassium 1mg 919mg Pumpkin seed
Sodium 2mg 18mg Olive oil
Zinc 0mg 10.3mg Pumpkin seed
Copper 0mg 0.69mg Pumpkin seed
Manganese 0mg 0.496mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 14.35mg Olive oil
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0mg 0.034mg Pumpkin seed
Vitamin B2 0mg 0.052mg Pumpkin seed
Vitamin B3 0mg 0.286mg Pumpkin seed
Vitamin B5 0mg 0.056mg Pumpkin seed
Vitamin B6 0mg 0.037mg Pumpkin seed
Folate 0µg 9µg Pumpkin seed
Vitamin K 60.2µg Olive oil
Tryptophan 0mg 0.326mg Pumpkin seed
Threonine 0mg 0.683mg Pumpkin seed
Isoleucine 0mg 0.956mg Pumpkin seed
Leucine 0mg 1.572mg Pumpkin seed
Lysine 0mg 1.386mg Pumpkin seed
Methionine 0mg 0.417mg Pumpkin seed
Phenylalanine 0mg 0.924mg Pumpkin seed
Valine 0mg 1.491mg Pumpkin seed
Histidine 0mg 0.515mg Pumpkin seed
Saturated Fat 13.808g 3.67g Pumpkin seed
Monounsaturated Fat 72.961g 6.032g Olive oil
Polyunsaturated fat 10.523g 8.844g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Pumpkin seed
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
36%
Olive oil
4%
Pumpkin seed
Minerals Daily Need Coverage Score
2%
Olive oil
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 10.138g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.