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Summer squash vs. Olive oil — In-Depth Nutrition Comparison

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The main differences between summer squash and olive oil

  • Summer squash has more vitamin C, vitamin B6, vitamin B2, potassium, manganese, folate, and copper; however, olive oil has more vitamin E and vitamin K.
  • Daily need coverage for vitamin E for olive oil is 95% higher.
  • Summer squash is lower in saturated fat.
  • Summer squash has a higher glycemic index than olive oil.

Food types used in this article are Squash, summer, all varieties, raw and Oil, olive, salad or cooking.

Infographic

Summer squash vs Olive oil 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +26100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +60%
~equal in Sodium ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 +2133.3%
Contains more Vitamin EVitamin E +11858.3%
Contains more Vitamin KVitamin K +1906.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Olive oil DV% diff.
Monounsaturated fat 0.016g 72.961g 182%
Fats 0.18g 100g 154%
Vitamin E 0.12mg 14.35mg 95%
Polyunsaturated fat 0.089g 10.523g 70%
Saturated fat 0.044g 13.808g 63%
Vitamin K 3µg 60.2µg 48%
Calories 16kcal 884kcal 43%
Vitamin C 17mg 0mg 19%
Vitamin B6 0.218mg 0mg 17%
Vitamin B2 0.142mg 0mg 11%
Potassium 262mg 1mg 8%
Manganese 0.175mg 0mg 8%
Folate 29µg 0µg 7%
Copper 0.051mg 0mg 6%
Phosphorus 38mg 0mg 5%
Vitamin B1 0.048mg 0mg 4%
Magnesium 17mg 0mg 4%
Fiber 1.1g 0g 4%
Iron 0.35mg 0.56mg 3%
Zinc 0.29mg 0mg 3%
Vitamin B3 0.487mg 0mg 3%
Vitamin B5 0.155mg 0mg 3%
Protein 1.21g 0g 2%
Carbs 3.35g 0g 1%
Choline 6.7mg 0.3mg 1%
Vitamin A 10µg 0µg 1%
Fructose 0.95g 1%
Calcium 15mg 1mg 1%
Net carbs 2.25g 0g N/A
Sugar 2.2g 0g N/A
Sodium 2mg 2mg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.011mg 0mg 0%
Threonine 0.028mg 0mg 0%
Isoleucine 0.042mg 0mg 0%
Leucine 0.069mg 0mg 0%
Lysine 0.065mg 0mg 0%
Methionine 0.017mg 0mg 0%
Phenylalanine 0.041mg 0mg 0%
Valine 0.053mg 0mg 0%
Histidine 0.025mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +55455.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +455906.3%
Contains more Poly. FatPolyunsaturated fat +11723.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.