Olives vs. Pumpkin Puree
Nutrition comparison of Olives and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and pumpkin puree:
- Olive is an excellent source of calcium and iron.
- Pumpkin puree has 14.6 times less saturated fat than olive.
- Pumpkin puree has more beta-carotene and alpha-carotene than olive, however, olive contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and pumpkin puree has 71% less calories than olive - pumpkin puree has 34 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Olives has a macronutrient ratio of 3:19:78 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Pumpkin Puree | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 19% | 82% |
| Fat | 78% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and olives contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 81% more dietary fiber than olive - pumpkin puree has 2.9g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Pumpkin puree and olives contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Pumpkin puree has 14.6 times less saturated fat than olive - pumpkin puree has 0.15g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 367% more Vitamin C than olive - pumpkin puree has 4.2mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 44 times more Vitamin A than olive - pumpkin puree has 778ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Pumpkin puree and olives contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Pumpkin puree and olives contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.003 MG | 0.024 MG |
| Riboflavin | ~ | 0.054 MG |
| Niacin | 0.037 MG | 0.367 MG |
| Pantothenic acid | 0.015 MG | 0.4 MG |
| Vitamin B6 | 0.009 MG | 0.056 MG |
| Folate | ~ | 12 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 238% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 352% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 24 times more potassium than olive - pumpkin puree has 206mg of potassium per 100 grams and olive has 8mg of potassium.
Antioxidants and Phytonutrients
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, pumpkin puree has more beta-carotene and alpha-carotene than olive per 100 grams, however, olive contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Olives | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 198 UG | 6940 UG |
| lutein + zeaxanthin | 510 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than pumpkin puree per 100 grams.
| Olives | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.007 G |
| Total | 0.684 G | 0.007 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 Puree (Pumpkin, canned, without salt) .
Olives g
()
|
Daily Values (%) |
Pumpkin Puree 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 % |
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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 pumpkin puree or olives contain more calories in 100 grams?Olive is high in calories and pumpkin puree has 70% less calories than olive - pumpkin puree has 34 calories in 100g and olive has 116 calories.
Does pumpkin puree or olives have more carbohydrates?
By weight, pumpkin puree and olives contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and olive has 6g of carbohydrates.
Does pumpkin puree or olives contain more calcium?
Olive is a rich source of calcium and it has 240% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and olive has 88mg of calcium.
Does pumpkin puree or olives contain more iron?
Olive is an abundant source of iron and it has 350% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and olive has 6.3mg of iron.