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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 RAE, Potassium, Vitamin C, and Vitamin B2.
  • Pumpkin covers your daily Vitamin A RAE 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
Olive
3
:
5
Pumpkin
Pumpkin
Contains more Calcium +319%
Contains more Iron +312.5%
Contains more Copper +97.6%
Contains more Magnesium +200%
Contains more Phosphorus +1366.7%
Contains more Potassium +4150%
Contains less Sodium -99.9%
Contains more Zinc +45.5%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +319%
Contains more Iron +312.5%
Contains more Copper +97.6%
Contains more Magnesium +200%
Contains more Phosphorus +1366.7%
Contains more Potassium +4150%
Contains less Sodium -99.9%
Contains more Zinc +45.5%

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
Olive
2
:
8
Pumpkin
Pumpkin
Contains more Vitamin E +55.7%
Contains more Vitamin K +27.3%
Contains more Vitamin A +2012.4%
Contains more Vitamin C +900%
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 +∞%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin E +55.7%
Contains more Vitamin K +27.3%
Contains more Vitamin A +2012.4%
Contains more Vitamin C +900%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Pumpkin
Pumpkin
Contains more Fats +10580%
Contains more Other +178.8%
Contains more Protein +19%
Contains more Water +14.5%
Equal in Carbs - 6.5
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
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Fats +10580%
Contains more Other +178.8%
Contains more Protein +19%
Contains more Water +14.5%
Equal in Carbs - 6.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +18120%
Contains less Saturated Fat -96.3%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +18120%
Contains less Saturated Fat -96.3%

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

All nutrients comparison - raw data values

Nutrient Olive Pumpkin Opinion
Net carbs 3.06g 6g Pumpkin
Protein 0.84g 1g Pumpkin
Fats 10.68g 0.1g Olive
Carbs 6.26g 6.5g Pumpkin
Calories 115kcal 26kcal Olive
Sugar 0g 2.76g Olive
Fiber 3.2g 0.5g Olive
Calcium 88mg 21mg Olive
Iron 3.3mg 0.8mg Olive
Magnesium 4mg 12mg Pumpkin
Phosphorus 3mg 44mg Pumpkin
Potassium 8mg 340mg Pumpkin
Sodium 735mg 1mg Pumpkin
Zinc 0.22mg 0.32mg Pumpkin
Copper 0.251mg 0.127mg Olive
Vitamin A 403IU 8513IU Pumpkin
Vitamin A RAE 20µg 426µg Pumpkin
Vitamin E 1.65mg 1.06mg Olive
Vitamin C 0.9mg 9mg Pumpkin
Vitamin B1 0.003mg 0.05mg Pumpkin
Vitamin B2 0mg 0.11mg Pumpkin
Vitamin B3 0.037mg 0.6mg Pumpkin
Vitamin B5 0.015mg 0.298mg Pumpkin
Vitamin B6 0.009mg 0.061mg Pumpkin
Folate 0µg 16µg Pumpkin
Vitamin K 1.4µg 1.1µg Olive
Tryptophan 0.012mg Pumpkin
Threonine 0.026mg 0.029mg Pumpkin
Isoleucine 0.031mg 0.031mg
Leucine 0.05mg 0.046mg Olive
Lysine 0.032mg 0.054mg Pumpkin
Methionine 0.012mg 0.011mg Olive
Phenylalanine 0.029mg 0.032mg Pumpkin
Valine 0.038mg 0.035mg Olive
Histidine 0.023mg 0.016mg Olive
Saturated Fat 1.415g 0.052g Pumpkin
Monounsaturated Fat 7.888g 0.013g Olive
Polyunsaturated fat 0.911g 0.005g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
6%
Olive
55%
Pumpkin
Minerals Daily Need Coverage Score
43%
Olive
18%
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 - 1.363g)
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.

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.