Olives vs. Pumpkin Seeds
Nutrition comparison of Olives and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and pumpkin seeds:
- Both olives and pumpkin seeds are high in calcium, calories and iron.
- Pumpkin seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin seed is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) 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 olives and pumpkin seeds are high in calories. Pumpkin seed has 284% more calories than olive - olive has 116 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Olives has a macronutrient ratio of 4:19:77 and for pumpkin seeds, 16:46:39 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 19% | 46% |
| Fat | 77% | 39% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and olive has 89% less carbohydrates than pumpkin seed - olive has 6g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 10 times more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 21 times more protein than olive - olive has 0.84g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Olive has 38% less saturated fat than pumpkin seed - olive has 2.3g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Olives and pumpkin seeds contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Olives and pumpkin seeds contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Olive has more Vitamin E than pumpkin seed - olive has 1.7mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Olives and pumpkin seeds contain similar amounts of Vitamin K - olive has 1.4ug 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.
| Olives | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.003 MG | 0.034 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | 0.037 MG | 0.286 MG |
| Pantothenic acid | 0.015 MG | 0.056 MG |
| Vitamin B6 | 0.009 MG | 0.037 MG |
| Folate | ~ | 9 UG |
Minerals
calcium
Both olives and pumpkin seeds are high in calcium. Olive has 60% more calcium than pumpkin seed - olive has 88mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both olives and pumpkin seeds are high in iron. Olive has 90% more iron than pumpkin seed - olive has 6.3mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 113 times more potassium than olive - olive has 8mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than olive per 100 grams.
| Olives | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 8.759 G |
| Total | 0.684 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: Olives (Olives, ripe, canned (small-extra large)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Olives g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 olives or pumpkin seeds contain more calories in 100 grams?Both olives and pumpkin seeds are high in calories. Pumpkin seed has 280% more calories than olive - olive has 116 calories in 100g and pumpkin seed has 446 calories.
Does olives or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and olive has 90% fewer carbohydrates than pumpkin seed - olive has 6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does olives or pumpkin seeds contain more calcium?
Both olives and pumpkin seeds are high in calcium. Olive has 60% more calcium than pumpkin seed - olive has 88mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does olives or pumpkin seeds contain more iron?
Both olives and pumpkin seeds are high in iron. Olive has 90% more iron than pumpkin seed - olive has 6.3mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does olives or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 113 times more potassium than olive - olive has 8mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.