Olive Oil vs. Squash
Nutrition comparison of Olive Oil and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and squash:
- Olive oil is an excellent source of Vitamin E.
- Squash has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and squash has 95% less calories than olive oil - squash has 40 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Squash | |
|---|---|---|
| Protein | ~ | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than olive oil - squash has 3.2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than squash - squash has 2g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Squash has more protein than olive oil - squash has 0.9g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and squash has 100% less saturated fat than olive oil - squash has 0.02g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than olive oil - squash has 15.1mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than olive oil - squash has 558ug 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 10 times more Vitamin E than squash - squash has 1.3mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 59 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Squash has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Squash | |
|---|---|---|
| Thiamin | ~ | 0.072 MG |
| Riboflavin | ~ | 0.017 MG |
| Niacin | ~ | 0.969 MG |
| Pantothenic acid | ~ | 0.359 MG |
| Vitamin B6 | ~ | 0.124 MG |
| Folate | ~ | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 40 times more calcium than olive oil - squash has 41mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Squash and olive oil contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Squash is a great source of potassium and it has 283 times more potassium than olive oil - squash has 284mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than squash per 100 grams.
| Olive Oil | Squash | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.024 G |
| Total | 0.761 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than squash per 100 grams.
| Olive Oil | Squash | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.014 G |
| Total | 10.176 G | 0.014 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.
Olive Oil g
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 squash or olive oil contain more calories in 100 grams?Olive oil is high in calories and squash has 100% less calories than olive oil - squash has 40 calories in 100g and olive oil has 884 calories.
Does squash or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and olive oil has no carbs..