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Olive vs Pumpkin - In-Depth Nutrition Comparison

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A recap on differences between Olive and Pumpkin

  • Olive has more Iron, Copper, Fiber, and Calcium, however Pumpkin is higher in Vitamin A, Potassium, Vitamin C, and Vitamin B2.
  • Pumpkin covers your daily Vitamin A needs 45% more than Olive.
  • Pumpkin contains 735 times less Sodium than Olive. Olive contains 735mg of Sodium, while Pumpkin contains 1mg.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Pumpkin, raw.

Infographic

Olive vs Pumpkin infographic
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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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
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 Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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 Folate +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
55
Pumpkin
Mineral Summary Score
43
Olive
18
Pumpkin

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 food.
Protein
5%
Olive
6%
Pumpkin
Carbohydrates
6%
Olive
7%
Pumpkin
Fats
49%
Olive
0%
Pumpkin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

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

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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 - 1.363g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 64)
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 - 2.76g)
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.

All nutrients comparison - raw data values

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
Sugar 0 2.76 Olive
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
Folate 0 16 Pumpkin
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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168448/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.