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  6. Zucchini vs. Olive

Zucchini vs. Olive — In-Depth Nutrition Comparison

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Significant differences between Zucchini and Olive

  • Zucchini has more Vitamin C, Vitamin B6, Potassium, and Vitamin B2, however, Olive is richer in Iron, Copper, Vitamin E , Fiber, and Calcium.
  • Olive covers your daily Iron needs 37% more than Zucchini.
  • 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
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.
Zucchini
Zucchini
6
:
4
Olive
Olive
Contains more Magnesium +350%
Contains more Phosphorus +1166.7%
Contains more Potassium +3162.5%
Contains less Sodium -98.9%
Contains more Zinc +45.5%
Contains more Manganese +785%
Contains more Calcium +450%
Contains more Iron +791.9%
Contains more Copper +373.6%
Contains more Selenium +350%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +350%
Contains more Phosphorus +1166.7%
Contains more Potassium +3162.5%
Contains less Sodium -98.9%
Contains more Zinc +45.5%
Contains more Manganese +785%
Contains more Calcium +450%
Contains more Iron +791.9%
Contains more Copper +373.6%
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.
Zucchini
Zucchini
8
:
2
Olive
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 Folate +∞%
Contains more Vitamin K +207.1%
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 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 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 Folate +∞%
Contains more Vitamin K +207.1%
Contains more Vitamin A +101.5%
Contains more Vitamin E +1275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Olive
Olive
Contains more Protein +44%
Contains more Water +18.5%
Contains more Fats +3237.5%
Contains more Carbs +101.3%
Contains more Other +291.2%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Protein +44%
Contains more Water +18.5%
Contains more Fats +3237.5%
Contains more Carbs +101.3%
Contains more Other +291.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Olive
Olive
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +901.1%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +901.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 2.11g 3.06g Olive
Protein 1.21g 0.84g Zucchini
Fats 0.32g 10.68g Olive
Carbs 3.11g 6.26g Olive
Calories 17kcal 115kcal Olive
Fructose 1.38g Zucchini
Sugar 2.5g 0g Olive
Fiber 1g 3.2g Olive
Calcium 16mg 88mg Olive
Iron 0.37mg 3.3mg Olive
Magnesium 18mg 4mg Zucchini
Phosphorus 38mg 3mg Zucchini
Potassium 261mg 8mg Zucchini
Sodium 8mg 735mg Zucchini
Zinc 0.32mg 0.22mg Zucchini
Copper 0.053mg 0.251mg Olive
Manganese 0.177mg 0.02mg Zucchini
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 17.9mg 0.9mg Zucchini
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
Folate 24µg 0µg Zucchini
Vitamin K 4.3µg 1.4µg Zucchini
Tryptophan 0.01mg 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
Saturated Fat 0.084g 1.415g Zucchini
Monounsaturated Fat 0.011g 7.888g Olive
Polyunsaturated fat 0.091g 0.911g Olive
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
6%
Olive
Minerals Daily Need Coverage Score
12%
Zucchini
35%
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

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. 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.