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Olive vs Zucchini - In-Depth Nutrition Comparison

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Significant differences between Olive and Zucchini

  • Olive has more Iron, Copper, Vitamin E , Fiber, and Calcium, however Zucchini is richer in Vitamin C, Vitamin B6, Potassium, and Vitamin B2.
  • Olive covers your daily Iron needs 37% more than Zucchini.
  • Zucchini has 92 times less Sodium than Olive. Olive has 735mg of Sodium, while Zucchini has 8mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Squash, summer, zucchini, includes skin, raw.

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Olive vs Zucchini 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 +791.9%
Contains more Calcium +450%
Contains more Copper +373.6%
Contains more Potassium +3162.5%
Contains more Magnesium +350%
Contains more Zinc +45.5%
Contains more Phosphorus +1166.7%
Contains less Sodium -98.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +791.9%
Contains more Calcium +450%
Contains more Copper +373.6%
Contains more Potassium +3162.5%
Contains more Magnesium +350%
Contains more Zinc +45.5%
Contains more Phosphorus +1166.7%
Contains less Sodium -98.9%

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 A +101.5%
Contains more Vitamin E +1275%
Contains more Vitamin C +1888.9%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1118.9%
Contains more Vitamin B5 +1260%
Contains more Vitamin B6 +1711.1%
Contains more Vitamin K +207.1%
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%
Contains more Vitamin C +1888.9%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1118.9%
Contains more Vitamin B5 +1260%
Contains more Vitamin B6 +1711.1%
Contains more Vitamin K +207.1%
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
16
Zucchini
Mineral Summary Score
43
Olive
12
Zucchini

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%
Zucchini
Carbohydrates
6%
Olive
3%
Zucchini
Fats
49%
Olive
1%
Zucchini

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 Zucchini
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 Zucchini
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?
Zucchini
Zucchini contains less Sodium (difference - 727mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 1.331g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $3.1)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.5g)
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 Zucchini Opinion
Calories 115 17 Olive
Protein 0.84 1.21 Zucchini
Fats 10.68 0.32 Olive
Vitamin C 0.9 17.9 Zucchini
Net carbs 3.059999942779541 2.109999895095825 Olive
Carbs 6.26 3.11 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.37 Olive
Calcium 88 16 Olive
Potassium 8 261 Zucchini
Magnesium 4 18 Zucchini
Sugar 0 2.5 Olive
Fiber 3.2 1 Olive
Copper 0.251 0.053 Olive
Zinc 0.22 0.32 Zucchini
Starch 0 Zucchini
Phosphorus 3 38 Zucchini
Sodium 735 8 Zucchini
Vitamin A 403 200 Olive
Vitamin E 1.65 0.12 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.045 Zucchini
Vitamin B2 0 0.094 Zucchini
Vitamin B3 0.037 0.451 Zucchini
Vitamin B5 0.015 0.204 Zucchini
Vitamin B6 0.009 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 1.4 4.3 Zucchini
Folate 0 24 Zucchini
Trans Fat 0 0
Saturated Fat 1.415 0.084 Zucchini
Monounsaturated Fat 7.888 0.011 Olive
Polyunsaturated fat 0.911 0.091 Olive
Tryptophan 0.01 Zucchini
Threonine 0.026 0.029 Zucchini
Isoleucine 0.031 0.044 Zucchini
Leucine 0.05 0.071 Zucchini
Lysine 0.032 0.067 Zucchini
Methionine 0.012 0.018 Zucchini
Phenylalanine 0.029 0.043 Zucchini
Valine 0.038 0.054 Zucchini
Histidine 0.023 0.026 Zucchini
Fructose 1.38 Zucchini

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.