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Pumpkin vs Olive - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Olive

  • Pumpkin has more Vitamin A RAE, Potassium, Vitamin C, and Vitamin B2, however Olive is higher in Iron, Copper, Fiber, and Calcium.
  • Pumpkin covers your daily Vitamin A RAE needs 45% more than Olive.
  • Pumpkin has less Saturated Fat.

Food varieties used in this article are Pumpkin, raw and Olives, ripe, canned (small-extra large).

Infographic

Pumpkin vs Olive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pumpkin
Pumpkin
5
:
3
Olive
Olive
Contains more Magnesium +200%
Contains more Phosphorus +1366.7%
Contains more Potassium +4150%
Contains less Sodium -99.9%
Contains more Zinc +45.5%
Contains more Calcium +319%
Contains more Iron +312.5%
Contains more Copper +97.6%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Contains more Magnesium +200%
Contains more Phosphorus +1366.7%
Contains more Potassium +4150%
Contains less Sodium -99.9%
Contains more Zinc +45.5%
Contains more Calcium +319%
Contains more Iron +312.5%
Contains more Copper +97.6%

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
Pumpkin
Pumpkin
8
:
2
Olive
Olive
Contains more Vitamin A +2012.4%
Contains more Vitamin C +900%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1521.6%
Contains more Vitamin B5 +1886.7%
Contains more Vitamin B6 +577.8%
Contains more Folate +∞%
Contains more Vitamin E +55.7%
Contains more Vitamin K +27.3%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 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%
Contains more Vitamin A +2012.4%
Contains more Vitamin C +900%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1521.6%
Contains more Vitamin B5 +1886.7%
Contains more Vitamin B6 +577.8%
Contains more Folate +∞%
Contains more Vitamin E +55.7%
Contains more Vitamin K +27.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
3
:
2
Olive
Olive
Contains more Protein +19%
Contains more Water +14.5%
Contains more Fats +10580%
Contains more Other +178.8%
Equal in Carbs - 6.26
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
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
Contains more Protein +19%
Contains more Water +14.5%
Contains more Fats +10580%
Contains more Other +178.8%
Equal in Carbs - 6.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Olive
Olive
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +18120%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +18120%

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.
Pumpkin Olive
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 Pumpkin Olive Opinion
Net carbs 6g 3.06g Pumpkin
Protein 1g 0.84g Pumpkin
Fats 0.1g 10.68g Olive
Carbs 6.5g 6.26g Pumpkin
Calories 26kcal 115kcal Olive
Sugar 2.76g 0g Olive
Fiber 0.5g 3.2g Olive
Calcium 21mg 88mg Olive
Iron 0.8mg 3.3mg Olive
Magnesium 12mg 4mg Pumpkin
Phosphorus 44mg 3mg Pumpkin
Potassium 340mg 8mg Pumpkin
Sodium 1mg 735mg Pumpkin
Zinc 0.32mg 0.22mg Pumpkin
Copper 0.127mg 0.251mg Olive
Vitamin A 8513IU 403IU Pumpkin
Vitamin A RAE 426µg 20µg Pumpkin
Vitamin E 1.06mg 1.65mg Olive
Vitamin C 9mg 0.9mg Pumpkin
Vitamin B1 0.05mg 0.003mg Pumpkin
Vitamin B2 0.11mg 0mg Pumpkin
Vitamin B3 0.6mg 0.037mg Pumpkin
Vitamin B5 0.298mg 0.015mg Pumpkin
Vitamin B6 0.061mg 0.009mg Pumpkin
Folate 16µg 0µg Pumpkin
Vitamin K 1.1µg 1.4µg Olive
Tryptophan 0.012mg Pumpkin
Threonine 0.029mg 0.026mg Pumpkin
Isoleucine 0.031mg 0.031mg
Leucine 0.046mg 0.05mg Olive
Lysine 0.054mg 0.032mg Pumpkin
Methionine 0.011mg 0.012mg Olive
Phenylalanine 0.032mg 0.029mg Pumpkin
Valine 0.035mg 0.038mg Olive
Histidine 0.016mg 0.023mg Olive
Saturated Fat 0.052g 1.415g Pumpkin
Monounsaturated Fat 0.013g 7.888g Olive
Polyunsaturated fat 0.005g 0.911g Olive

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Pumpkin
6%
Olive
Minerals Daily Need Coverage Score
18%
Pumpkin
43%
Olive

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 734mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 1.363g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 64)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3.3)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.76g)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.