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.
Detailed nutritional comparison of olive oil and zucchini 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: Olive Oil (Oil, olive, salad or cooking) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Olive Oil src
Image of Zucchini src

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

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Olive Oil Zucchini
apigenin 0.09 mg ~
luteolin 0.12 mg ~
Quercetin ~ 0.66 mg

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 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 Zucchini .

Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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..