Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Olive
  5. Compare
  6. Olive vs. Winter squash

Olive vs. Winter squash — In-Depth Nutrition Comparison

Compare

What are the differences between Olive and Winter squash?

  • Olive is higher in Iron, Copper, and Vitamin E , yet Winter squash is higher in Vitamin A RAE, Vitamin B6, Vitamin C, Manganese, and Potassium.
  • Olive's daily need coverage for Iron is 36% more.
  • Olive has 735 times more Sodium than Winter squash. While Olive has 735mg of Sodium, Winter squash has only 1mg.

We used Olives, ripe, canned (small-extra large) and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Olive vs Winter 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.
Olive
Olive
4
:
5
Winter squash
Winter squash
Contains more Calcium +300%
Contains more Iron +650%
Contains more Copper +206.1%
Contains more Selenium +125%
Contains more Magnesium +225%
Contains more Phosphorus +533.3%
Contains more Potassium +2912.5%
Contains less Sodium -99.9%
Contains more Manganese +835%
Equal in Zinc - 0.22
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +300%
Contains more Iron +650%
Contains more Copper +206.1%
Contains more Selenium +125%
Contains more Magnesium +225%
Contains more Phosphorus +533.3%
Contains more Potassium +2912.5%
Contains less Sodium -99.9%
Contains more Manganese +835%
Equal in Zinc - 0.22

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
Olive
1
:
9
Winter squash
Winter squash
Contains more Vitamin E +1275%
Contains more Vitamin A +1196%
Contains more Vitamin C +966.7%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1237.8%
Contains more Vitamin B5 +1460%
Contains more Vitamin B6 +1688.9%
Contains more Folate +∞%
Contains more Vitamin K +214.3%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +1275%
Contains more Vitamin A +1196%
Contains more Vitamin C +966.7%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1237.8%
Contains more Vitamin B5 +1460%
Contains more Vitamin B6 +1688.9%
Contains more Folate +∞%
Contains more Vitamin K +214.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Winter squash
Winter squash
Contains more Fats +2951.4%
Contains more Other +218.6%
Contains more Carbs +41.4%
Contains more Water +11.5%
Equal in Protein - 0.89
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Fats +2951.4%
Contains more Other +218.6%
Contains more Carbs +41.4%
Contains more Water +11.5%
Equal in Protein - 0.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +30238.5%
Contains more Polyunsaturated fat +519.7%
Contains less Saturated Fat -94.9%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +30238.5%
Contains more Polyunsaturated fat +519.7%
Contains less Saturated Fat -94.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Winter 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 Winter squash Opinion
Net carbs 3.06g 6.05g Winter squash
Protein 0.84g 0.89g Winter squash
Fats 10.68g 0.35g Olive
Carbs 6.26g 8.85g Winter squash
Calories 115kcal 37kcal Olive
Sugar 0g 3.3g Olive
Fiber 3.2g 2.8g Olive
Calcium 88mg 22mg Olive
Iron 3.3mg 0.44mg Olive
Magnesium 4mg 13mg Winter squash
Phosphorus 3mg 19mg Winter squash
Potassium 8mg 241mg Winter squash
Sodium 735mg 1mg Winter squash
Zinc 0.22mg 0.22mg
Copper 0.251mg 0.082mg Olive
Manganese 0.02mg 0.187mg Winter squash
Selenium 0.9µg 0.4µg Olive
Vitamin A 403IU 5223IU Winter squash
Vitamin A RAE 20µg 261µg Winter squash
Vitamin E 1.65mg 0.12mg Olive
Vitamin C 0.9mg 9.6mg Winter squash
Vitamin B1 0.003mg 0.016mg Winter squash
Vitamin B2 0mg 0.067mg Winter squash
Vitamin B3 0.037mg 0.495mg Winter squash
Vitamin B5 0.015mg 0.234mg Winter squash
Vitamin B6 0.009mg 0.161mg Winter squash
Folate 0µg 20µg Winter squash
Vitamin K 1.4µg 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.026mg 0.027mg Winter squash
Isoleucine 0.031mg 0.035mg Winter squash
Leucine 0.05mg 0.05mg
Lysine 0.032mg 0.033mg Winter squash
Methionine 0.012mg 0.011mg Olive
Phenylalanine 0.029mg 0.035mg Winter squash
Valine 0.038mg 0.038mg
Histidine 0.023mg 0.017mg Olive
Saturated Fat 1.415g 0.072g Winter squash
Monounsaturated Fat 7.888g 0.026g Olive
Polyunsaturated fat 0.911g 0.147g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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
38%
Winter squash
Minerals Daily Need Coverage Score
35%
Olive
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 734mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 1.343g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $3.5)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3.3g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.