Olives vs. Raw Pumpkin Seeds
Nutrition comparison of Olives 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
olives
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and raw pumpkin seeds:
- Both olives and raw pumpkin seeds are high in calcium, calories and iron.
- Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Raw 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and raw pumpkin seeds are high in calories. Raw pumpkin seed has 382% more calories than olive - olive has 116 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, olives is lighter in protein, heavier in carbs and heavier in fat compared to raw pumpkin seeds per calorie. Olives has a macronutrient ratio of 3:19:78 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 3% | 20% |
| Carbohydrates | 19% | 7% |
| Fat | 78% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and raw pumpkin seeds contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has 275% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Olive has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 34 times more protein than olive - olive has 0.84g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and olive has 74% less saturated fat than raw pumpkin seed - olive has 2.3g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Olives and raw pumpkin seeds contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Olives and raw pumpkin seeds contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Olives and raw pumpkin seeds contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Olives and raw pumpkin seeds contain similar amounts of Vitamin K - olive has 1.4ug 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.
| Olives | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.003 MG | 0.273 MG |
| Riboflavin | ~ | 0.153 MG |
| Niacin | 0.037 MG | 4.987 MG |
| Pantothenic acid | 0.015 MG | ~ |
| Vitamin B6 | 0.009 MG | 0.143 MG |
| Folate | ~ | 58 UG |
Minerals
calcium
Both olives and raw pumpkin seeds are high in calcium. Olive has 91% more calcium than raw pumpkin seed - olive has 88mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both olives and raw pumpkin seeds are high in iron. Raw pumpkin seed has 40% more iron than olive - olive has 6.3mg 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 100 times more potassium than olive - olive has 8mg of potassium per 100 grams and raw pumpkin seed has 809mg 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,
| Olives | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 198 UG | 9 UG |
| lutein + zeaxanthin | 510 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than olive per 100 grams.
| Olives | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 0.629 G | 20.71 G |
| Total | 0.629 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 Olives or Raw Pumpkin Seeds .
Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Olives 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 % |
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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 % |
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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 olives or raw pumpkin seeds contain more calories in 100 grams?Both olives and raw pumpkin seeds are high in calories. Raw pumpkin seed has 380% more calories than olive - olive has 116 calories in 100g and raw pumpkin seed has 559 calories.
Does olives or raw pumpkin seeds contain more calcium?
Both olives and raw pumpkin seeds are high in calcium. Olive has 90% more calcium than raw pumpkin seed - olive has 88mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does olives or raw pumpkin seeds contain more iron?
Both olives and raw pumpkin seeds are high in iron. Raw pumpkin seed has 40% more iron than olive - olive has 6.3mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does olives or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 100 times more potassium than olive - olive has 8mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.