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  6. Olive vs. Potato

Olive vs. Potato — In-Depth Nutrition Comparison

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What are the differences between Olive and Potato?

  • Olive is higher in Iron, Copper, and Vitamin E , yet Potato is higher in Vitamin B6, Potassium, Vitamin C, Phosphorus, Manganese, and Vitamin B3.
  • Olive's daily need coverage for Sodium is 32% more.
  • Olive has 41 times more Vitamin E than Potato. While Olive has 1.65mg of Vitamin E , Potato has only 0.04mg.
  • The amount of Sodium in Potato is lower.

We used Olives, ripe, canned (small-extra large) and Potatoes, baked, flesh and skin, without salt types in this article.

Infographic

Olive vs Potato 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
4
:
6
Potato
Potato
Contains more Calcium +486.7%
Contains more Iron +205.6%
Contains more Copper +112.7%
Contains more Selenium +125%
Contains more Magnesium +600%
Contains more Phosphorus +2233.3%
Contains more Potassium +6587.5%
Contains less Sodium -98.6%
Contains more Zinc +63.6%
Contains more Manganese +995%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +486.7%
Contains more Iron +205.6%
Contains more Copper +112.7%
Contains more Selenium +125%
Contains more Magnesium +600%
Contains more Phosphorus +2233.3%
Contains more Potassium +6587.5%
Contains less Sodium -98.6%
Contains more Zinc +63.6%
Contains more Manganese +995%

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
2
:
8
Potato
Potato
Contains more Vitamin A +3930%
Contains more Vitamin E +4025%
Contains more Vitamin C +966.7%
Contains more Vitamin B1 +2033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3710.8%
Contains more Vitamin B5 +2406.7%
Contains more Vitamin B6 +3355.6%
Contains more Folate +∞%
Contains more Vitamin K +42.9%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +3930%
Contains more Vitamin E +4025%
Contains more Vitamin C +966.7%
Contains more Vitamin B1 +2033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3710.8%
Contains more Vitamin B5 +2406.7%
Contains more Vitamin B6 +3355.6%
Contains more Folate +∞%
Contains more Vitamin K +42.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Potato
Potato
Contains more Fats +8115.4%
Contains more Other +67.7%
Contains more Protein +197.6%
Contains more Carbs +237.9%
Equal in Water - 74.89
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
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +8115.4%
Contains more Other +67.7%
Contains more Protein +197.6%
Contains more Carbs +237.9%
Equal in Water - 74.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +262833.3%
Contains more Polyunsaturated fat +1498.2%
Contains less Saturated Fat -97.6%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +262833.3%
Contains more Polyunsaturated fat +1498.2%
Contains less Saturated Fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Potato Opinion
Net carbs 3.06g 18.95g Potato
Protein 0.84g 2.5g Potato
Fats 10.68g 0.13g Olive
Carbs 6.26g 21.15g Potato
Calories 115kcal 93kcal Olive
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0g 1.18g Olive
Fiber 3.2g 2.2g Olive
Calcium 88mg 15mg Olive
Iron 3.3mg 1.08mg Olive
Magnesium 4mg 28mg Potato
Phosphorus 3mg 70mg Potato
Potassium 8mg 535mg Potato
Sodium 735mg 10mg Potato
Zinc 0.22mg 0.36mg Potato
Copper 0.251mg 0.118mg Olive
Manganese 0.02mg 0.219mg Potato
Selenium 0.9µg 0.4µg Olive
Vitamin A 403IU 10IU Olive
Vitamin A RAE 20µg 1µg Olive
Vitamin E 1.65mg 0.04mg Olive
Vitamin C 0.9mg 9.6mg Potato
Vitamin B1 0.003mg 0.064mg Potato
Vitamin B2 0mg 0.048mg Potato
Vitamin B3 0.037mg 1.41mg Potato
Vitamin B5 0.015mg 0.376mg Potato
Vitamin B6 0.009mg 0.311mg Potato
Folate 0µg 28µg Potato
Vitamin K 1.4µg 2µg Potato
Tryptophan 0.025mg Potato
Threonine 0.026mg 0.081mg Potato
Isoleucine 0.031mg 0.08mg Potato
Leucine 0.05mg 0.119mg Potato
Lysine 0.032mg 0.13mg Potato
Methionine 0.012mg 0.038mg Potato
Phenylalanine 0.029mg 0.099mg Potato
Valine 0.038mg 0.125mg Potato
Histidine 0.023mg 0.042mg Potato
Saturated Fat 1.415g 0.034g Potato
Monounsaturated Fat 7.888g 0.003g Olive
Polyunsaturated fat 0.911g 0.057g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Potato
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
17%
Potato
Minerals Daily Need Coverage Score
35%
Olive
22%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 725mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 1.381g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $3.3)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.18g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.