Olive Oil vs. Zucchini
Nutrition comparison of Olive Oil and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and zucchini:
- Olive oil is an excellent source of Vitamin E.
- Zucchini has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and zucchini has 98% less calories than olive oil - zucchini has 17 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Zucchini | |
|---|---|---|
| Protein | ~ | 24% |
| Carbohydrates | ~ | 62% |
| Fat | 100% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and olive oil are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Zucchini has more dietary fiber than olive oil - zucchini has 1g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Zucchini has more protein than olive oil - zucchini has 1.2g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and zucchini has 99% less saturated fat than olive oil - zucchini has 0.08g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than olive oil - zucchini has 17.9mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Zucchini has more Vitamin A than olive oil - zucchini has 10ug 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 118 times more Vitamin E than zucchini - zucchini has 0.12mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 13 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Zucchini has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Zucchini | |
|---|---|---|
| Thiamin | ~ | 0.045 MG |
| Riboflavin | ~ | 0.094 MG |
| Niacin | ~ | 0.451 MG |
| Pantothenic acid | ~ | 0.204 MG |
| Vitamin B6 | ~ | 0.163 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Zucchini has 15 times more calcium than olive oil - zucchini has 16mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Zucchini and olive oil contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Zucchini is a great source of potassium and it has 260 times more potassium than olive oil - zucchini has 261mg of potassium per 100 grams and olive oil has 1mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Olive Oil | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.061 G |
| Total | 0.761 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than zucchini per 100 grams.
| Olive Oil | Zucchini | |
|---|---|---|
| other omega 6 | 0.414 G | 0.001 G |
| linoleic acid | 9.762 G | 0.03 G |
| Total | 10.176 G | 0.031 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 (%) |
Zucchini 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 % |
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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 % |
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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 zucchini or olive oil contain more calories in 100 grams?Olive oil is high in calories and zucchini has 100% less calories than olive oil - zucchini has 17 calories in 100g and olive oil has 884 calories.
Does zucchini or olive oil have more carbohydrates?
By weight, both zucchini and olive oil are low in carbohydrates - zucchini has 3.1g of carbs for 100g and olive oil has no carbs..