Olive Oil vs. Pumpkin Seeds
Nutrition comparison of Olive Oil and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and pumpkin seeds:
- Both pumpkin seeds and olive oil are high in calories.
- Olive oil is an excellent source of Vitamin E.
- Pumpkin seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and olive oil are high in calories. Olive oil has 98% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Pumpkin Seeds | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | ~ | 46% |
| Fat | 100% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and olive oil has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than olive oil - pumpkin seed has 18.4g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has more protein than olive oil - pumpkin seed has 18.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and pumpkin seed has 73% less saturated fat than olive oil - pumpkin seed has 3.7g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and olive oil contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Pumpkin seeds and olive oil contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than pumpkin seed - olive oil has 14.4mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than pumpkin seed - olive oil has 60.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Pumpkin Seeds | |
|---|---|---|
| Thiamin | ~ | 0.034 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | ~ | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | ~ | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 54 times more calcium than olive oil - pumpkin seed has 55mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 491% more iron than olive oil - pumpkin seed has 3.3mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 918 times more potassium than olive oil - pumpkin seed has 919mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Olive Oil | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.077 G |
| Total | 0.761 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both olive oil and pumpkin seeds contain significant amounts of linoleic acid.
| Olive Oil | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 8.759 G |
| Total | 10.176 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Olive Oil g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or olive oil contain more calories in 100 grams?Both pumpkin seeds and olive oil are high in calories. Olive oil has 100% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and olive oil has 884 calories.
Does pumpkin seeds or olive oil have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and olive oil has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and olive oil has no carbs..
Does pumpkin seeds or olive oil contain more iron?
Pumpkin seed is an abundant source of iron and it has 490% more iron than olive oil - pumpkin seed has 3.3mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does pumpkin seeds or olive oil contain more potassium?
Pumpkin seed is a rich source of potassium and it has 918 times more potassium than olive oil - pumpkin seed has 919mg of potassium in 100 grams and olive oil has 1mg of potassium.