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Olive vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between Olive and Summer squash

  • Olive has more Iron, Copper, Vitamin E , Fiber, and Calcium, however, Summer squash has more Vitamin C, Vitamin B6, Vitamin B2, and Potassium.
  • Daily need coverage for Iron from Olive is 37% higher.
  • Summer squash has 368 times less Sodium than Olive. Olive has 735mg of Sodium, while Summer squash has 2mg.

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

Infographic

Olive vs Summer squash 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.
Contains more Calcium +486.7%
Contains more Iron +842.9%
Contains more Copper +392.2%
Contains more Selenium +350%
Contains more Magnesium +325%
Contains more Phosphorus +1166.7%
Contains more Potassium +3175%
Contains less Sodium -99.7%
Contains more Zinc +31.8%
Contains more Manganese +775%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +486.7%
Contains more Iron +842.9%
Contains more Copper +392.2%
Contains more Selenium +350%
Contains more Magnesium +325%
Contains more Phosphorus +1166.7%
Contains more Potassium +3175%
Contains less Sodium -99.7%
Contains more Zinc +31.8%
Contains more Manganese +775%

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
3
:
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%
Contains more Choline +53.7%
Contains more Vitamin C +1788.9%
Contains more Vitamin B1 +1500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1216.2%
Contains more Vitamin B5 +933.3%
Contains more Vitamin B6 +2322.2%
Contains more Folate +∞%
Contains more Vitamin K +114.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 6% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%
Contains more Choline +53.7%
Contains more Vitamin C +1788.9%
Contains more Vitamin B1 +1500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1216.2%
Contains more Vitamin B5 +933.3%
Contains more Vitamin B6 +2322.2%
Contains more Folate +∞%
Contains more Vitamin K +114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +5833.3%
Contains more Carbs +86.9%
Contains more Other +259.7%
Contains more Protein +44%
Contains more Water +18.3%
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Fats +5833.3%
Contains more Carbs +86.9%
Contains more Other +259.7%
Contains more Protein +44%
Contains more Water +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +49200%
Contains more Polyunsaturated fat +923.6%
Contains less Saturated Fat -96.9%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +49200%
Contains more Polyunsaturated fat +923.6%
Contains less Saturated Fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Summer squash
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 Summer squash Opinion
Net carbs 3.06g 2.25g Olive
Protein 0.84g 1.21g Summer squash
Fats 10.68g 0.18g Olive
Carbs 6.26g 3.35g Olive
Calories 115kcal 16kcal Olive
Fructose 0.95g Summer squash
Sugar 0g 2.2g Olive
Fiber 3.2g 1.1g Olive
Calcium 88mg 15mg Olive
Iron 3.3mg 0.35mg Olive
Magnesium 4mg 17mg Summer squash
Phosphorus 3mg 38mg Summer squash
Potassium 8mg 262mg Summer squash
Sodium 735mg 2mg Summer squash
Zinc 0.22mg 0.29mg Summer squash
Copper 0.251mg 0.051mg Olive
Manganese 0.02mg 0.175mg Summer squash
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 17mg Summer squash
Vitamin B1 0.003mg 0.048mg Summer squash
Vitamin B2 0mg 0.142mg Summer squash
Vitamin B3 0.037mg 0.487mg Summer squash
Vitamin B5 0.015mg 0.155mg Summer squash
Vitamin B6 0.009mg 0.218mg Summer squash
Folate 0µg 29µg Summer squash
Choline 10.3mg 6.7mg Olive
Vitamin K 1.4µg 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.026mg 0.028mg Summer squash
Isoleucine 0.031mg 0.042mg Summer squash
Leucine 0.05mg 0.069mg Summer squash
Lysine 0.032mg 0.065mg Summer squash
Methionine 0.012mg 0.017mg Summer squash
Phenylalanine 0.029mg 0.041mg Summer squash
Valine 0.038mg 0.053mg Summer squash
Histidine 0.023mg 0.025mg Summer squash
Saturated Fat 1.415g 0.044g Summer squash
Monounsaturated Fat 7.888g 0.016g Olive
Polyunsaturated fat 0.911g 0.089g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Summer squash
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
6%
Olive
17%
Summer squash
Minerals Daily Need Coverage Score
35%
Olive
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 733mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 1.371g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $3.5)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.2g)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.