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Olive vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between Olive and Mackerel

  • Olive has more Iron, however, Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, and Magnesium.
  • Mackerel covers your daily Vitamin B12 needs 792% more than Olive.
  • Mackerel has 9 times less Sodium than Olive. Olive has 735mg of Sodium, while Mackerel has 83mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Olive vs Mackerel infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
3
:
Contains more Calcium +486.7%
Contains more Iron +110.2%
Contains more Copper +167%
Contains more Magnesium +2325%
Contains more Phosphorus +9166.7%
Contains more Potassium +4912.5%
Contains less Sodium -88.7%
Contains more Zinc +327.3%
Contains more Selenium +5633.3%
Equal in Manganese - 0.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +486.7%
Contains more Iron +110.2%
Contains more Copper +167%
Contains more Magnesium +2325%
Contains more Phosphorus +9166.7%
Contains more Potassium +4912.5%
Contains less Sodium -88.7%
Contains more Zinc +327.3%
Contains more Selenium +5633.3%
Equal in Manganese - 0.02

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
5
:
Contains more Vitamin A +123.9%
Contains more Vitamin C +125%
Contains more Vitamin B1 +5200%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +18413.5%
Contains more Vitamin B5 +6500%
Contains more Vitamin B6 +5011.1%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +123.9%
Contains more Vitamin C +125%
Contains more Vitamin B1 +5200%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +18413.5%
Contains more Vitamin B5 +6500%
Contains more Vitamin B6 +5011.1%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
2
:
Contains more Carbs +∞%
Contains more Water +50.2%
Contains more Protein +2739.3%
Contains more Fats +66.8%
Contains more Other +127.4%
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +50.2%
Contains more Protein +2739.3%
Contains more Fats +66.8%
Contains more Other +127.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
2
:
Contains less Saturated Fat -66.1%
Contains more Monounsaturated Fat +12.6%
Contains more Polyunsaturated fat +372%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -66.1%
Contains more Monounsaturated Fat +12.6%
Contains more Polyunsaturated fat +372%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Mackerel
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive Mackerel Opinion
Net carbs 3.06g 0g Olive
Protein 0.84g 23.85g Mackerel
Fats 10.68g 17.81g Mackerel
Carbs 6.26g 0g Olive
Calories 115kcal 262kcal Mackerel
Fiber 3.2g 0g Olive
Calcium 88mg 15mg Olive
Iron 3.3mg 1.57mg Olive
Magnesium 4mg 97mg Mackerel
Phosphorus 3mg 278mg Mackerel
Potassium 8mg 401mg Mackerel
Sodium 735mg 83mg Mackerel
Zinc 0.22mg 0.94mg Mackerel
Copper 0.251mg 0.094mg Olive
Manganese 0.02mg 0.02mg
Selenium 0.9µg 51.6µg Mackerel
Vitamin A 403IU 180IU Olive
Vitamin A RAE 20µg 54µg Mackerel
Vitamin E 1.65mg Olive
Vitamin C 0.9mg 0.4mg Olive
Vitamin B1 0.003mg 0.159mg Mackerel
Vitamin B2 0mg 0.412mg Mackerel
Vitamin B3 0.037mg 6.85mg Mackerel
Vitamin B5 0.015mg 0.99mg Mackerel
Vitamin B6 0.009mg 0.46mg Mackerel
Folate 0µg 2µg Mackerel
Vitamin B12 0µg 19µg Mackerel
Vitamin K 1.4µg Olive
Tryptophan 0.267mg Mackerel
Threonine 0.026mg 1.045mg Mackerel
Isoleucine 0.031mg 1.099mg Mackerel
Leucine 0.05mg 1.938mg Mackerel
Lysine 0.032mg 2.19mg Mackerel
Methionine 0.012mg 0.706mg Mackerel
Phenylalanine 0.029mg 0.931mg Mackerel
Valine 0.038mg 1.228mg Mackerel
Histidine 0.023mg 0.702mg Mackerel
Cholesterol 0mg 75mg Olive
Saturated Fat 1.415g 4.176g Olive
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 7.888g 7.006g Olive
Polyunsaturated fat 0.911g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Olive
235%
Mackerel
Minerals Daily Need Coverage Score
35%
Olive
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 2.761g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $3.5)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 652mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.