Olive Oil vs. Raw Pumpkin Seeds
Nutrition comparison of Olive Oil and Raw 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
raw 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 raw pumpkin seeds:
- Both olive oil and raw pumpkin seeds are high in calories and saturated fat.
- Olive oil is an excellent source of Vitamin E.
- Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Raw pumpkin seed is a great source of calcium.
- Raw 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and raw pumpkin seeds are high in calories. Olive oil has 58% more calories than raw pumpkin seed - olive oil has 884 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and much heavier in fat compared to raw pumpkin seeds per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | ~ | 20% |
| Carbohydrates | ~ | 7% |
| Fat | 100% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than raw pumpkin seed - raw pumpkin seed has 10.7g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than olive oil - raw pumpkin seed has 6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has more protein than olive oil - raw pumpkin seed has 30.2g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both olive oil and raw pumpkin seeds are high in saturated fat. Olive oil has 59% more saturated fat than raw pumpkin seed - olive oil has 13.8g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than olive oil - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and olive oil contain similar amounts of Vitamin A - raw pumpkin seed has 1ug 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 558% more Vitamin E than raw pumpkin seed - olive oil has 14.4mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Olive oil has 725% more Vitamin K than raw pumpkin seed - olive oil has 60.2ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Olive Oil | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | ~ | 0.273 MG |
| Riboflavin | ~ | 0.153 MG |
| Niacin | ~ | 4.987 MG |
| Vitamin B6 | ~ | 0.143 MG |
| Folate | ~ | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 45 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 14 times more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Raw pumpkin seed is an excellent source of potassium and it has 808 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.
| Olive Oil | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.12 G |
| Total | 0.761 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than olive oil per 100 grams.
| Olive Oil | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 9.762 G | 20.71 G |
| Total | 9.762 G | 20.841 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 Olive Oil or Raw Pumpkin Seeds .
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Olive Oil g
()
|
Daily Values (%) |
Raw 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 % |
|
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 % |
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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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 olive oil or raw pumpkin seeds contain more calories in 100 grams?Both olive oil and raw pumpkin seeds are high in calories. Olive oil has 60% more calories than raw pumpkin seed - olive oil has 884 calories in 100g and raw pumpkin seed has 559 calories.
Does olive oil or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 14 times more iron than olive oil - olive oil has 0.56mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does olive oil or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 808 times more potassium than olive oil - olive oil has 1mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.