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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
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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
Contains more Iron +842.9%
Contains more Calcium +486.7%
Contains more Copper +392.2%
Contains more Potassium +3175%
Contains more Magnesium +325%
Contains more Zinc +31.8%
Contains more Phosphorus +1166.7%
Contains less Sodium -99.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +842.9%
Contains more Calcium +486.7%
Contains more Copper +392.2%
Contains more Potassium +3175%
Contains more Magnesium +325%
Contains more Zinc +31.8%
Contains more Phosphorus +1166.7%
Contains less Sodium -99.7%

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 A +101.5%
Contains more Vitamin E +1275%
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 Vitamin K +114.3%
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 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%
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 Vitamin K +114.3%
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
18
Summer squash
Mineral Summary Score
43
Olive
12
Summer squash

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
7%
Summer squash
Carbohydrates
6%
Olive
3%
Summer squash
Fats
49%
Olive
1%
Summer squash

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Summer squash
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?
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.

All nutrients comparison - raw data values

Nutrient Olive Summer squash Opinion
Calories 115 16 Olive
Protein 0.84 1.21 Summer squash
Fats 10.68 0.18 Olive
Vitamin C 0.9 17 Summer squash
Net carbs 3.059999942779541 2.25 Olive
Carbs 6.26 3.35 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.35 Olive
Calcium 88 15 Olive
Potassium 8 262 Summer squash
Magnesium 4 17 Summer squash
Sugar 0 2.2 Olive
Fiber 3.2 1.1 Olive
Copper 0.251 0.051 Olive
Zinc 0.22 0.29 Summer squash
Starch
Phosphorus 3 38 Summer squash
Sodium 735 2 Summer squash
Vitamin A 403 200 Olive
Vitamin E 1.65 0.12 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.048 Summer squash
Vitamin B2 0 0.142 Summer squash
Vitamin B3 0.037 0.487 Summer squash
Vitamin B5 0.015 0.155 Summer squash
Vitamin B6 0.009 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 1.4 3 Summer squash
Folate 0 29 Summer squash
Trans Fat 0 0
Saturated Fat 1.415 0.044 Summer squash
Monounsaturated Fat 7.888 0.016 Olive
Polyunsaturated fat 0.911 0.089 Olive
Tryptophan 0.011 Summer squash
Threonine 0.026 0.028 Summer squash
Isoleucine 0.031 0.042 Summer squash
Leucine 0.05 0.069 Summer squash
Lysine 0.032 0.065 Summer squash
Methionine 0.012 0.017 Summer squash
Phenylalanine 0.029 0.041 Summer squash
Valine 0.038 0.053 Summer squash
Histidine 0.023 0.025 Summer squash
Fructose 0.95 Summer squash

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. 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.