Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive oil
  5. Compare
  6. Olive oil vs. Pumpkin seeds

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

Compare

What are the main differences between olive oil and pumpkin seeds?

  • Olive oil has less zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium than pumpkin seeds.
  • Pumpkin seeds' daily need coverage for zinc is 94% higher.
  • Olive oil has 4 times more saturated fat than pumpkin seeds. Olive oil has 13.808g of saturated fat, while pumpkin seeds have 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +91800%
Contains more IronIron +491.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Pumpkin seeds DV% diff.
Monounsaturated fat 72.961g 6.032g 167%
Fats 100g 19.4g 124%
Vitamin E 14.35mg 96%
Zinc 0mg 10.3mg 94%
Copper 0mg 0.69mg 77%
Fiber 0g 18.4g 74%
Magnesium 0mg 262mg 62%
Vitamin K 60.2µg 50%
Saturated fat 13.808g 3.67g 46%
Protein 0g 18.55g 37%
Iron 0.56mg 3.31mg 34%
Potassium 1mg 919mg 27%
Calories 884kcal 446kcal 22%
Manganese 0mg 0.496mg 22%
Carbs 0g 53.75g 18%
Phosphorus 0mg 92mg 13%
Polyunsaturated fat 10.523g 8.844g 11%
Calcium 1mg 55mg 5%
Vitamin B2 0mg 0.052mg 4%
Vitamin B1 0mg 0.034mg 3%
Vitamin B6 0mg 0.037mg 3%
Vitamin B3 0mg 0.286mg 2%
Folate 0µg 9µg 2%
Sodium 2mg 18mg 1%
Vitamin B5 0mg 0.056mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin A 0µg 3µg 0%
Choline 0.3mg 0%
Tryptophan 0mg 0.326mg 0%
Threonine 0mg 0.683mg 0%
Isoleucine 0mg 0.956mg 0%
Leucine 0mg 1.572mg 0%
Lysine 0mg 1.386mg 0%
Methionine 0mg 0.417mg 0%
Phenylalanine 0mg 0.924mg 0%
Valine 0mg 1.491mg 0%
Histidine 0mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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 FatsFats +415.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +1109.6%
Contains more Poly. FatPolyunsaturated fat +19%
Contains less Sat. FatSaturated fat -73.4%

People also compare

Olive oil
Olive oil vs Rice bran oil
Rice bran oil
Olive oil
Olive oil vs Palm oil
Palm oil
Olive oil
Olive oil vs Coconut oil
Coconut oil
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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 seeds - 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.