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.
Detailed nutritional comparison of olives and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Olives src
Image of Pumpkin Puree src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Olives or Pumpkin Puree .

Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Pumpkin Puree (Pumpkin, canned, without salt) .

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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.