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Summer squash vs Olive - In-Depth Nutrition Comparison

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The main differences between Summer squash and Olive

  • Summer squash has more Vitamin C, Vitamin B6, and Potassium, however Olive has more Iron, Copper, Vitamin B2, Vitamin E , Fiber, and Calcium.
  • Daily need coverage for Iron from Olive is 37% higher.
  • Olive has 33 times less Potassium than Summer squash. Summer squash has 262mg of Potassium, while Olive has 8mg.
  • Summer squash is lower in Sodium.

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

Infographic

Summer squash vs Olive 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
Contains more Potassium +3175%
Contains more Magnesium +325%
Contains more Zinc +31.8%
Contains more Phosphorus +1166.7%
Contains less Sodium -99.7%
Contains more Iron +842.9%
Contains more Calcium +486.7%
Contains more Copper +392.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +3175%
Contains more Magnesium +325%
Contains more Zinc +31.8%
Contains more Phosphorus +1166.7%
Contains less Sodium -99.7%
Contains more Iron +842.9%
Contains more Calcium +486.7%
Contains more Copper +392.2%

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 +1788.9%
Contains more Vitamin B1 +1500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1216.2%
Contains more Vitamin B5 +933.3%
Contains more Vitamin B6 +2322.2%
Contains more Vitamin K +114.3%
Contains more Folate +∞%
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 +1788.9%
Contains more Vitamin B1 +1500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1216.2%
Contains more Vitamin B5 +933.3%
Contains more Vitamin B6 +2322.2%
Contains more Vitamin K +114.3%
Contains more Folate +∞%
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%

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
18
Summer squash
6
Olive
Mineral Summary Score
12
Summer squash
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
7%
Summer squash
5%
Olive
Carbohydrates
3%
Summer squash
6%
Olive
Fats
1%
Summer squash
49%
Olive

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.
Summer squash 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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 733mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 1.371g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $3.5)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.2g)
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.

All nutrients comparison - raw data values

Nutrient Summer squash Olive Opinion
Calories 16 115 Olive
Protein 1.21 0.84 Summer squash
Fats 0.18 10.68 Olive
Vitamin C 17 0.9 Summer squash
Net carbs 2.25 3.059999942779541 Olive
Carbs 3.35 6.26 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 3.3 Olive
Calcium 15 88 Olive
Potassium 262 8 Summer squash
Magnesium 17 4 Summer squash
Sugar 2.2 0 Olive
Fiber 1.1 3.2 Olive
Copper 0.051 0.251 Olive
Zinc 0.29 0.22 Summer squash
Starch
Phosphorus 38 3 Summer squash
Sodium 2 735 Summer squash
Vitamin A 200 403 Olive
Vitamin E 0.12 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.048 0.003 Summer squash
Vitamin B2 0.142 0 Summer squash
Vitamin B3 0.487 0.037 Summer squash
Vitamin B5 0.155 0.015 Summer squash
Vitamin B6 0.218 0.009 Summer squash
Vitamin B12 0 0
Vitamin K 3 1.4 Summer squash
Folate 29 0 Summer squash
Trans Fat 0 0
Saturated Fat 0.044 1.415 Summer squash
Monounsaturated Fat 0.016 7.888 Olive
Polyunsaturated fat 0.089 0.911 Olive
Tryptophan 0.011 Summer squash
Threonine 0.028 0.026 Summer squash
Isoleucine 0.042 0.031 Summer squash
Leucine 0.069 0.05 Summer squash
Lysine 0.065 0.032 Summer squash
Methionine 0.017 0.012 Summer squash
Phenylalanine 0.041 0.029 Summer squash
Valine 0.053 0.038 Summer squash
Histidine 0.025 0.023 Summer squash
Fructose 0.95 Summer squash

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.