Olives vs. Zucchini
Nutrition comparison of Olives and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and zucchini:
- Olive is an excellent source of calcium and iron.
- Zucchini has 26.1 times less saturated fat than olive.
- Zucchini has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and zucchini has 85% less calories than olive - olive has 116 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Olives has a macronutrient ratio of 0:21:79 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Zucchini | |
|---|---|---|
| Protein | ~ | 24% |
| Carbohydrates | 21% | 62% |
| Fat | 79% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and zucchini contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Olive has 60% more dietary fiber than zucchini - olive has 1.6g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Olive has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and zucchini contain similar amounts of protein - olive has 0.84g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Zucchini has 26.1 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 18 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Olives and zucchini contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Olive has 12 times more Vitamin E than zucchini - olive has 1.7mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Olives and zucchini contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Zucchini | |
|---|---|---|
| Thiamin | 0.003 MG | 0.045 MG |
| Riboflavin | ~ | 0.094 MG |
| Niacin | 0.037 MG | 0.451 MG |
| Pantothenic acid | 0.015 MG | 0.204 MG |
| Vitamin B6 | 0.009 MG | 0.163 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 450% more calcium than zucchini - olive has 88mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Olive is an excellent source of iron and it has 15 times more iron than zucchini - olive has 6.3mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 31 times more potassium than olive - olive has 8mg of potassium per 100 grams and zucchini has 261mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, olive has more luteolin than zucchini per 100 grams, however, zucchini contains more quercetin than olive per 100 grams.
| Olives | Zucchini | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| Quercetin | ~ | 0.66 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both olives and zucchini contain significant amounts of beta-carotene.
| Olives | Zucchini | |
|---|---|---|
| beta-carotene | 198 UG | 120 UG |
| lutein + zeaxanthin | 510 UG | 2125 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than zucchini per 100 grams.
| Olives | Zucchini | |
|---|---|---|
| other omega 6 | 0.055 G | 0.001 G |
| linoleic acid | 0.629 G | 0.03 G |
| Total | 0.684 G | 0.031 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.
Olives g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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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 zucchini contain more calories in 100 grams?Olive is high in calories and zucchini has 90% less calories than olive - olive has 116 calories in 100g and zucchini has 17 calories.
Does olives or zucchini have more carbohydrates?
By weight, olives and zucchini contain similar amounts of carbs - olive has 6g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does olives or zucchini contain more calcium?
Olive is a rich source of calcium and it has 450% more calcium than zucchini - olive has 88mg of calcium in 100 grams and zucchini has 16mg of calcium.
Does olives or zucchini contain more iron?
Olive is an abundant source of iron and it has 15 times more iron than zucchini - olive has 6.3mg of iron in 100 grams and zucchini has 0.37mg of iron.