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  6. Plum sauce vs. Olive

Plum sauce vs. Olive — In-Depth Nutrition Comparison

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The main differences between Plum sauce and Olive

  • Plum sauce has more Potassium, Vitamin B2, Vitamin B3, and Vitamin B6, however, Olive has more Iron, Copper, Fiber, and Calcium.
  • Daily need coverage for Saturated Fat from Plum sauce is 758% higher.
  • Olive is lower in Saturated Fat.

Food types used in this article are Sauce, plum, ready-to-serve and Olives, ripe, canned (small-extra large).

Infographic

Plum sauce vs Olive 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.
Plum sauce
Plum sauce
5
:
5
Olive
Olive
Contains more Magnesium +200%
Contains more Phosphorus +633.3%
Contains more Potassium +3137.5%
Contains less Sodium -26.8%
Contains more Manganese +470%
Contains more Calcium +633.3%
Contains more Iron +130.8%
Contains more Zinc +15.8%
Contains more Copper +221.8%
Contains more Selenium +125%
Plum sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 9% 10% 23% 71% 6% 27% 15% 3%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +200%
Contains more Phosphorus +633.3%
Contains more Potassium +3137.5%
Contains less Sodium -26.8%
Contains more Manganese +470%
Contains more Calcium +633.3%
Contains more Iron +130.8%
Contains more Zinc +15.8%
Contains more Copper +221.8%
Contains more Selenium +125%

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.
Plum sauce
Plum sauce
6
:
6
Olive
Olive
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2640.5%
Contains more Vitamin B5 +293.3%
Contains more Vitamin B6 +766.7%
Contains more Folate +∞%
Contains more Vitamin A +837.2%
Contains more Vitamin C +80%
Plum sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 2% 5% 20% 20% 4% 18% 5% 0% 0% 0%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 6% 4%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2640.5%
Contains more Vitamin B5 +293.3%
Contains more Vitamin B6 +766.7%
Contains more Folate +∞%
Contains more Vitamin A +837.2%
Contains more Vitamin C +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum sauce
Plum sauce
2
:
3
Olive
Olive
Contains more Carbs +583.9%
Contains more Fats +926.9%
Contains more Water +48.9%
Contains more Other +43.9%
Equal in Protein - 0.84
Plum sauce
43% 54%
Protein: 0.89 g
Fats: 1.04 g
Carbs: 42.81 g
Water: 53.71 g
Other: 1.55 g
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
Contains more Carbs +583.9%
Contains more Fats +926.9%
Contains more Water +48.9%
Contains more Other +43.9%
Equal in Protein - 0.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum sauce
Plum sauce
0
:
3
Olive
Olive
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +3186.7%
Contains more Polyunsaturated fat +54.9%
Plum sauce
99%
Saturated Fat: 153 g
Monounsaturated Fat: 0.24 g
Polyunsaturated fat: 0.588 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +3186.7%
Contains more Polyunsaturated fat +54.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum sauce Olive Opinion
Net carbs 42.11g 3.06g Plum sauce
Protein 0.89g 0.84g Plum sauce
Fats 1.04g 10.68g Olive
Carbs 42.81g 6.26g Plum sauce
Calories 184kcal 115kcal Plum sauce
Fiber 0.7g 3.2g Olive
Calcium 12mg 88mg Olive
Iron 1.43mg 3.3mg Olive
Magnesium 12mg 4mg Plum sauce
Phosphorus 22mg 3mg Plum sauce
Potassium 259mg 8mg Plum sauce
Sodium 538mg 735mg Plum sauce
Zinc 0.19mg 0.22mg Olive
Copper 0.078mg 0.251mg Olive
Manganese 0.114mg 0.02mg Plum sauce
Selenium 0.4µg 0.9µg Olive
Vitamin A 43IU 403IU Olive
Vitamin A RAE 2µg 20µg Olive
Vitamin E 1.65mg Olive
Vitamin C 0.5mg 0.9mg Olive
Vitamin B1 0.018mg 0.003mg Plum sauce
Vitamin B2 0.084mg 0mg Plum sauce
Vitamin B3 1.014mg 0.037mg Plum sauce
Vitamin B5 0.059mg 0.015mg Plum sauce
Vitamin B6 0.078mg 0.009mg Plum sauce
Folate 6µg 0µg Plum sauce
Choline 10.3mg Olive
Vitamin K 1.4µg Olive
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
Saturated Fat 153g 1.415g Olive
Monounsaturated Fat 0.24g 7.888g Olive
Polyunsaturated fat 0.588g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum sauce Olive
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%
Plum sauce
6%
Olive
Minerals Daily Need Coverage Score
22%
Plum sauce
35%
Olive

Comparison summary

Which food is lower in Sugar?
Plum sauce
Plum sauce is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Plum sauce
Plum sauce contains less Sodium (difference - 197mg)
Which food is lower in glycemic index?
Plum sauce
Plum sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Plum sauce
Plum sauce is cheaper (difference - $3.5)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 151.585g)
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.
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. Plum sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172879/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.