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Zucchini vs Olive - In-Depth Nutrition Comparison

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Significant differences between Zucchini and Olive

  • Zucchini has more Vitamin C, Vitamin B6, and Potassium, however Olive is richer in Iron, Copper, Vitamin E , Fiber, Vitamin B2, and Calcium.
  • Olive covers your daily Iron needs 37% more than Zucchini.
  • Olive has 33 times less Potassium than Zucchini. Zucchini has 261mg of Potassium, while Olive has 8mg.
  • Zucchini contains less Sodium.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Olives, ripe, canned (small-extra large).

Infographic

Zucchini 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
:
3
Olive
Contains more Potassium +3162.5%
Contains more Magnesium +350%
Contains more Zinc +45.5%
Contains more Phosphorus +1166.7%
Contains less Sodium -98.9%
Contains more Iron +791.9%
Contains more Calcium +450%
Contains more Copper +373.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +3162.5%
Contains more Magnesium +350%
Contains more Zinc +45.5%
Contains more Phosphorus +1166.7%
Contains less Sodium -98.9%
Contains more Iron +791.9%
Contains more Calcium +450%
Contains more Copper +373.6%

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 +1888.9%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1118.9%
Contains more Vitamin B5 +1260%
Contains more Vitamin B6 +1711.1%
Contains more Vitamin K +207.1%
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
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 +1888.9%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1118.9%
Contains more Vitamin B5 +1260%
Contains more Vitamin B6 +1711.1%
Contains more Vitamin K +207.1%
Contains more Folate +∞%
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%

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.
Zucchini 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 Zucchini Olive Opinion
Calories 17kcal 115kcal Olive
Protein 1.21g 0.84g Zucchini
Fats 0.32g 10.68g Olive
Vitamin C 17.9mg 0.9mg Zucchini
Net carbs 2.11g 3.06g Olive
Carbs 3.11g 6.26g Olive
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 3.3mg Olive
Calcium 16mg 88mg Olive
Potassium 261mg 8mg Zucchini
Magnesium 18mg 4mg Zucchini
Sugar 2.5g 0g Olive
Fiber 1g 3.2g Olive
Copper 0.053mg 0.251mg Olive
Zinc 0.32mg 0.22mg Zucchini
Starch 0g g Zucchini
Phosphorus 38mg 3mg Zucchini
Sodium 8mg 735mg Zucchini
Vitamin A 200IU 403IU Olive
Vitamin E 0.12mg 1.65mg Olive
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.003mg Zucchini
Vitamin B2 0.094mg 0mg Zucchini
Vitamin B3 0.451mg 0.037mg Zucchini
Vitamin B5 0.204mg 0.015mg Zucchini
Vitamin B6 0.163mg 0.009mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 1.4µg Zucchini
Folate 24µg 0µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.084g 1.415g Zucchini
Monounsaturated Fat 0.011g 7.888g Olive
Polyunsaturated fat 0.091g 0.911g Olive
Tryptophan 0.01mg mg Zucchini
Threonine 0.029mg 0.026mg Zucchini
Isoleucine 0.044mg 0.031mg Zucchini
Leucine 0.071mg 0.05mg Zucchini
Lysine 0.067mg 0.032mg Zucchini
Methionine 0.018mg 0.012mg Zucchini
Phenylalanine 0.043mg 0.029mg Zucchini
Valine 0.054mg 0.038mg Zucchini
Histidine 0.026mg 0.023mg Zucchini
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16
Zucchini
6
Olive
Mineral Summary Score
12
Zucchini
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%
Zucchini
5%
Olive
Carbohydrates
3%
Zucchini
6%
Olive
Fats
1%
Zucchini
49%
Olive

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 727mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 1.331g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $3.1)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.5g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.