Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Pumpkin vs Olive - In-Depth Nutrition Comparison

Compare

A recap on differences between Pumpkin and Olive

  • Pumpkin has more Vitamin A, Potassium, and Vitamin C, however Olive is higher in Iron, Copper, Fiber, Vitamin B2, and Calcium.
  • Pumpkin covers your daily Vitamin A needs 45% more than Olive.
  • Olive contains 43 times less Potassium than Pumpkin. Pumpkin contains 340mg of Potassium, while Olive contains 8mg.
  • 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
:
3
Olive
Contains more Potassium +4150%
Contains more Magnesium +200%
Contains more Zinc +45.5%
Contains more Phosphorus +1366.7%
Contains less Sodium -99.9%
Contains more Iron +312.5%
Contains more Calcium +319%
Contains more Copper +97.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +4150%
Contains more Magnesium +200%
Contains more Zinc +45.5%
Contains more Phosphorus +1366.7%
Contains less Sodium -99.9%
Contains more Iron +312.5%
Contains more Calcium +319%
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
:
2
Olive
Contains more Vitamin C +900%
Contains more Vitamin A +2012.4%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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%
Contains more Vitamin C +900%
Contains more Vitamin A +2012.4%
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%

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
Calories 26kcal 115kcal Olive
Protein 1g 0.84g Pumpkin
Fats 0.1g 10.68g Olive
Vitamin C 9mg 0.9mg Pumpkin
Net carbs 6g 3.06g Pumpkin
Carbs 6.5g 6.26g Pumpkin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 3.3mg Olive
Calcium 21mg 88mg Olive
Potassium 340mg 8mg Pumpkin
Magnesium 12mg 4mg Pumpkin
Sugar 2.76g 0g Olive
Fiber 0.5g 3.2g Olive
Copper 0.127mg 0.251mg Olive
Zinc 0.32mg 0.22mg Pumpkin
Starch g g
Phosphorus 44mg 3mg Pumpkin
Sodium 1mg 735mg Pumpkin
Vitamin A 8513IU 403IU Pumpkin
Vitamin E 1.06mg 1.65mg Olive
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 1.4µg Olive
Folate 16µg 0µg Pumpkin
Trans Fat 0g 0g
Saturated Fat 0.052g 1.415g Pumpkin
Monounsaturated Fat 0.013g 7.888g Olive
Polyunsaturated fat 0.005g 0.911g Olive
Tryptophan 0.012mg mg 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
Fructose g g

Which food is preferable for your diet?

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

People also compare

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
55
Pumpkin
6
Olive
Mineral Summary Score
18
Pumpkin
43
Olive

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
6%
Pumpkin
5%
Olive
Carbohydrates
7%
Pumpkin
6%
Olive
Fats
0%
Pumpkin
49%
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.