Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Olive
  5. Compare
  6. Olive vs. Mackerel

Olive vs. Mackerel — In-Depth Nutrition Comparison

Compare

Summary of differences between Olive and Mackerel

  • Olive has more Iron, while Mackerel has more Vitamin B12, Vitamin D, Selenium, Phosphorus, Vitamin B6, and Vitamin B3.
  • Mackerel covers your daily need of Vitamin B12 500% more than Olive.
  • Olive contains 2 times more Iron than Mackerel. While Olive contains 3.3mg of Iron, Mackerel contains only 1.4mg.
  • The amount of Saturated Fat in Olive is lower.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Fish, mackerel, salted.

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
Olive
5
:
5
Mackerel
Mackerel
Contains more Calcium +33.3%
Contains more Iron +135.7%
Contains less Sodium -83.5%
Contains more Copper +151%
Contains more Magnesium +1400%
Contains more Phosphorus +8366.7%
Contains more Potassium +6400%
Contains more Zinc +400%
Contains more Selenium +8055.6%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +33.3%
Contains more Iron +135.7%
Contains less Sodium -83.5%
Contains more Copper +151%
Contains more Magnesium +1400%
Contains more Phosphorus +8366.7%
Contains more Potassium +6400%
Contains more Zinc +400%
Contains more Selenium +8055.6%

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
Olive
3
:
9
Mackerel
Mackerel
Contains more Vitamin A +156.7%
Contains more Vitamin C +∞%
Contains more Vitamin E +44.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +8818.9%
Contains more Vitamin B6 +4455.6%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +457.1%
Olive
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +156.7%
Contains more Vitamin C +∞%
Contains more Vitamin E +44.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +8818.9%
Contains more Vitamin B6 +4455.6%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +457.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +86%
Contains more Protein +2102.4%
Contains more Fats +135%
Contains more Other +500.9%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +86%
Contains more Protein +2102.4%
Contains more Fats +135%
Contains more Other +500.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +581.7%
Equal in Monounsaturated Fat - 8.32
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +581.7%
Equal in Monounsaturated Fat - 8.32

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Mackerel Opinion
Net carbs 3.06g 0g Olive
Protein 0.84g 18.5g Mackerel
Fats 10.68g 25.1g Mackerel
Carbs 6.26g 0g Olive
Calories 115kcal 305kcal Mackerel
Fiber 3.2g 0g Olive
Calcium 88mg 66mg Olive
Iron 3.3mg 1.4mg Olive
Magnesium 4mg 60mg Mackerel
Phosphorus 3mg 254mg Mackerel
Potassium 8mg 520mg Mackerel
Sodium 735mg 4450mg Olive
Zinc 0.22mg 1.1mg Mackerel
Copper 0.251mg 0.1mg Olive
Manganese 0.02mg Olive
Selenium 0.9µg 73.4µg Mackerel
Vitamin A 403IU 157IU Olive
Vitamin A RAE 20µg 47µg Mackerel
Vitamin E 1.65mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.02mg Mackerel
Vitamin B2 0mg 0.19mg Mackerel
Vitamin B3 0.037mg 3.3mg Mackerel
Vitamin B5 0.015mg Olive
Vitamin B6 0.009mg 0.41mg Mackerel
Folate 0µg 15µg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 1.4µg 7.8µg Mackerel
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Cholesterol 0mg 95mg Olive
Saturated Fat 1.415g 7.148g Olive
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 7.888g 8.32g Mackerel
Polyunsaturated fat 0.911g 6.21g 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

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
212%
Mackerel
Minerals Daily Need Coverage Score
35%
Olive
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 3715mg)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 5.733g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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/168149/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.