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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.

Infographic

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 Calcium +450%
Contains more Iron +791.9%
Contains more Copper +373.6%
Contains more Magnesium +350%
Contains more Phosphorus +1166.7%
Contains more Potassium +3162.5%
Contains less Sodium -98.9%
Contains more Zinc +45.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +450%
Contains more Iron +791.9%
Contains more Copper +373.6%
Contains more Magnesium +350%
Contains more Phosphorus +1166.7%
Contains more Potassium +3162.5%
Contains less Sodium -98.9%
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
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 Folate +∞%
Contains more Vitamin K +207.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 Folate +∞%
Contains more Vitamin K +207.1%

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

All nutrients comparison - raw data values

Nutrient Olive Zucchini Opinion
Net carbs 3.06g 2.11g Olive
Protein 0.84g 1.21g Zucchini
Fats 10.68g 0.32g Olive
Carbs 6.26g 3.11g Olive
Calories 115kcal 17kcal Olive
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 0g 2.5g Olive
Fiber 3.2g 1g Olive
Calcium 88mg 16mg Olive
Iron 3.3mg 0.37mg Olive
Magnesium 4mg 18mg Zucchini
Phosphorus 3mg 38mg Zucchini
Potassium 8mg 261mg Zucchini
Sodium 735mg 8mg Zucchini
Zinc 0.22mg 0.32mg Zucchini
Copper 0.251mg 0.053mg Olive
Vitamin A 403IU 200IU Olive
Vitamin E 1.65mg 0.12mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 17.9mg Zucchini
Vitamin B1 0.003mg 0.045mg Zucchini
Vitamin B2 0mg 0.094mg Zucchini
Vitamin B3 0.037mg 0.451mg Zucchini
Vitamin B5 0.015mg 0.204mg Zucchini
Vitamin B6 0.009mg 0.163mg Zucchini
Folate 0µg 24µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 4.3µg Zucchini
Tryptophan mg 0.01mg Zucchini
Threonine 0.026mg 0.029mg Zucchini
Isoleucine 0.031mg 0.044mg Zucchini
Leucine 0.05mg 0.071mg Zucchini
Lysine 0.032mg 0.067mg Zucchini
Methionine 0.012mg 0.018mg Zucchini
Phenylalanine 0.029mg 0.043mg Zucchini
Valine 0.038mg 0.054mg Zucchini
Histidine 0.023mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.084g Zucchini
Monounsaturated Fat 7.888g 0.011g Olive
Polyunsaturated fat 0.911g 0.091g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.