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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, Vitamin B2, and Potassium, however, Olive has more Iron, Copper, Vitamin E , Fiber, and Calcium.
  • Daily need coverage for Iron from Olive is 37% higher.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +325%
Contains more Phosphorus +1166.7%
Contains more Potassium +3175%
Contains less Sodium -99.7%
Contains more Zinc +31.8%
Contains more Manganese +775%
Contains more Calcium +486.7%
Contains more Iron +842.9%
Contains more Copper +392.2%
Contains more Selenium +350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +325%
Contains more Phosphorus +1166.7%
Contains more Potassium +3175%
Contains less Sodium -99.7%
Contains more Zinc +31.8%
Contains more Manganese +775%
Contains more Calcium +486.7%
Contains more Iron +842.9%
Contains more Copper +392.2%
Contains more Selenium +350%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +44%
Contains more Water +18.3%
Contains more Fats +5833.3%
Contains more Carbs +86.9%
Contains more Other +259.7%
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
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 +44%
Contains more Water +18.3%
Contains more Fats +5833.3%
Contains more Carbs +86.9%
Contains more Other +259.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +49200%
Contains more Polyunsaturated fat +923.6%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +49200%
Contains more Polyunsaturated fat +923.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Summer squash Olive Opinion
Net carbs 2.25g 3.06g Olive
Protein 1.21g 0.84g Summer squash
Fats 0.18g 10.68g Olive
Carbs 3.35g 6.26g Olive
Calories 16kcal 115kcal Olive
Fructose 0.95g Summer squash
Sugar 2.2g 0g Olive
Fiber 1.1g 3.2g Olive
Calcium 15mg 88mg Olive
Iron 0.35mg 3.3mg Olive
Magnesium 17mg 4mg Summer squash
Phosphorus 38mg 3mg Summer squash
Potassium 262mg 8mg Summer squash
Sodium 2mg 735mg Summer squash
Zinc 0.29mg 0.22mg Summer squash
Copper 0.051mg 0.251mg Olive
Manganese 0.175mg 0.02mg Summer squash
Selenium 0.2µg 0.9µg Olive
Vitamin A 200IU 403IU Olive
Vitamin A RAE 10µg 20µg Olive
Vitamin E 0.12mg 1.65mg Olive
Vitamin C 17mg 0.9mg Summer squash
Vitamin B1 0.048mg 0.003mg Summer squash
Vitamin B2 0.142mg 0mg Summer squash
Vitamin B3 0.487mg 0.037mg Summer squash
Vitamin B5 0.155mg 0.015mg Summer squash
Vitamin B6 0.218mg 0.009mg Summer squash
Folate 29µg 0µg Summer squash
Vitamin K 3µg 1.4µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg 0.026mg Summer squash
Isoleucine 0.042mg 0.031mg Summer squash
Leucine 0.069mg 0.05mg Summer squash
Lysine 0.065mg 0.032mg Summer squash
Methionine 0.017mg 0.012mg Summer squash
Phenylalanine 0.041mg 0.029mg Summer squash
Valine 0.053mg 0.038mg Summer squash
Histidine 0.025mg 0.023mg Summer squash
Saturated Fat 0.044g 1.415g Summer squash
Monounsaturated Fat 0.016g 7.888g Olive
Polyunsaturated fat 0.089g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Summer squash
6%
Olive
Minerals Daily Need Coverage Score
12%
Summer squash
35%
Olive

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.

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 - 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.