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  6. Winter squash vs. Olive

Winter squash vs. Olive — In-Depth Nutrition Comparison

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What are the differences between Winter squash and Olive?

  • Winter squash is higher in Vitamin A RAE, Vitamin B6, Vitamin C, Manganese, and Potassium, yet Olive is higher in Iron, Copper, and Vitamin E .
  • Olive's daily need coverage for Iron is 36% more.
  • Winter squash has 30 times more Potassium than Olive. While Winter squash has 241mg of Potassium, Olive has only 8mg.
  • The amount of Saturated Fat in Winter squash is lower.

We used Squash, winter, all varieties, cooked, baked, without salt and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Winter squash 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter squash
Winter squash
5
:
4
Olive
Olive
Contains more Magnesium +225%
Contains more Phosphorus +533.3%
Contains more Potassium +2912.5%
Contains less Sodium -99.9%
Contains more Manganese +835%
Contains more Calcium +300%
Contains more Iron +650%
Contains more Copper +206.1%
Contains more Selenium +125%
Equal in Zinc - 0.22
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +225%
Contains more Phosphorus +533.3%
Contains more Potassium +2912.5%
Contains less Sodium -99.9%
Contains more Manganese +835%
Contains more Calcium +300%
Contains more Iron +650%
Contains more Copper +206.1%
Contains more Selenium +125%
Equal in Zinc - 0.22

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.
Winter squash
Winter squash
9
:
1
Olive
Olive
Contains more Vitamin A +1196%
Contains more Vitamin C +966.7%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1237.8%
Contains more Vitamin B5 +1460%
Contains more Vitamin B6 +1688.9%
Contains more Folate +∞%
Contains more Vitamin K +214.3%
Contains more Vitamin E +1275%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +1196%
Contains more Vitamin C +966.7%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1237.8%
Contains more Vitamin B5 +1460%
Contains more Vitamin B6 +1688.9%
Contains more Folate +∞%
Contains more Vitamin K +214.3%
Contains more Vitamin E +1275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Olive
Olive
Contains more Carbs +41.4%
Contains more Water +11.5%
Contains more Fats +2951.4%
Contains more Other +218.6%
Equal in Protein - 0.84
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 Carbs +41.4%
Contains more Water +11.5%
Contains more Fats +2951.4%
Contains more Other +218.6%
Equal in Protein - 0.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Olive
Olive
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +30238.5%
Contains more Polyunsaturated fat +519.7%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +30238.5%
Contains more Polyunsaturated fat +519.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter 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 Winter squash Olive Opinion
Net carbs 6.05g 3.06g Winter squash
Protein 0.89g 0.84g Winter squash
Fats 0.35g 10.68g Olive
Carbs 8.85g 6.26g Winter squash
Calories 37kcal 115kcal Olive
Sugar 3.3g 0g Olive
Fiber 2.8g 3.2g Olive
Calcium 22mg 88mg Olive
Iron 0.44mg 3.3mg Olive
Magnesium 13mg 4mg Winter squash
Phosphorus 19mg 3mg Winter squash
Potassium 241mg 8mg Winter squash
Sodium 1mg 735mg Winter squash
Zinc 0.22mg 0.22mg
Copper 0.082mg 0.251mg Olive
Manganese 0.187mg 0.02mg Winter squash
Selenium 0.4µg 0.9µg Olive
Vitamin A 5223IU 403IU Winter squash
Vitamin A RAE 261µg 20µg Winter squash
Vitamin E 0.12mg 1.65mg Olive
Vitamin C 9.6mg 0.9mg Winter squash
Vitamin B1 0.016mg 0.003mg Winter squash
Vitamin B2 0.067mg 0mg Winter squash
Vitamin B3 0.495mg 0.037mg Winter squash
Vitamin B5 0.234mg 0.015mg Winter squash
Vitamin B6 0.161mg 0.009mg Winter squash
Folate 20µg 0µg Winter squash
Vitamin K 4.4µg 1.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg 0.026mg Winter squash
Isoleucine 0.035mg 0.031mg Winter squash
Leucine 0.05mg 0.05mg
Lysine 0.033mg 0.032mg Winter squash
Methionine 0.011mg 0.012mg Olive
Phenylalanine 0.035mg 0.029mg Winter squash
Valine 0.038mg 0.038mg
Histidine 0.017mg 0.023mg Olive
Saturated Fat 0.072g 1.415g Winter squash
Monounsaturated Fat 0.026g 7.888g Olive
Polyunsaturated fat 0.147g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter 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
38%
Winter squash
6%
Olive
Minerals Daily Need Coverage Score
12%
Winter squash
35%
Olive

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 734mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 1.343g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $3.5)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3.3g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.