Pumpkin vs. Olive oil — In-Depth Nutrition Comparison
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A recap on differences between pumpkin and olive oil
- Pumpkin has more vitamin A, copper, vitamin C, potassium, vitamin B2, phosphorus, and vitamin B5; however, olive oil is higher in vitamin E and vitamin K.
- Pumpkin covers your daily vitamin A needs 170% more than olive oil.
- Pumpkin has less saturated fat.
- The glycemic index of pumpkin is higher.
Food varieties used in this article are Pumpkin, raw and Oil, olive, salad or cooking.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +2000% |
| Contains more PotassiumPotassium | +33900% |
| Contains more IronIron | +42.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +2633.3% |
| Contains more Vitamin EVitamin E | +1253.8% |
| Contains more Vitamin KVitamin K | +5372.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 0.013g | 72.961g | 182% |
| Fats | 0.1g | 100g | 154% |
| Vitamin E | 1.06mg | 14.35mg | 89% |
| Polyunsaturated fat | 0.005g | 10.523g | 70% |
| Saturated fat | 0.052g | 13.808g | 63% |
| Vitamin K | 1.1µg | 60.2µg | 49% |
| Vitamin A | 426µg | 0µg | 47% |
| Calories | 26kcal | 884kcal | 43% |
| Copper | 0.127mg | 0mg | 14% |
| Vitamin C | 9mg | 0mg | 10% |
| Potassium | 340mg | 1mg | 10% |
| Vitamin B2 | 0.11mg | 0mg | 8% |
| Vitamin B5 | 0.298mg | 0mg | 6% |
| Phosphorus | 44mg | 0mg | 6% |
| Manganese | 0.125mg | 0mg | 5% |
| Vitamin B6 | 0.061mg | 0mg | 5% |
| Folate | 16µg | 0µg | 4% |
| Vitamin B3 | 0.6mg | 0mg | 4% |
| Vitamin B1 | 0.05mg | 0mg | 4% |
| Zinc | 0.32mg | 0mg | 3% |
| Magnesium | 12mg | 0mg | 3% |
| Iron | 0.8mg | 0.56mg | 3% |
| Carbs | 6.5g | 0g | 2% |
| Calcium | 21mg | 1mg | 2% |
| Protein | 1g | 0g | 2% |
| Fiber | 0.5g | 0g | 2% |
| Selenium | 0.3µg | 0µg | 1% |
| Choline | 8.2mg | 0.3mg | 1% |
| Net carbs | 6g | 0g | N/A |
| Sugar | 2.76g | 0g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Tryptophan | 0.012mg | 0mg | 0% |
| Threonine | 0.029mg | 0mg | 0% |
| Isoleucine | 0.031mg | 0mg | 0% |
| Leucine | 0.046mg | 0mg | 0% |
| Lysine | 0.054mg | 0mg | 0% |
| Methionine | 0.011mg | 0mg | 0% |
| Phenylalanine | 0.032mg | 0mg | 0% |
| Valine | 0.035mg | 0mg | 0% |
| Histidine | 0.016mg | 0mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +99900% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +561138.5% |
| Contains more Poly. FatPolyunsaturated fat | +210360% |