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Potato vs. Olive — In-Depth Nutrition Comparison

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What are the differences between Potato and Olive?

  • Potato is higher in Vitamin B6, Potassium, Vitamin C, Phosphorus, Manganese, and Vitamin B3, yet Olive is higher in Iron, Copper, and Vitamin E .
  • Olive's daily need coverage for Sodium is 32% more.
  • Potato has 67 times more Potassium than Olive. While Potato has 535mg of Potassium, Olive has only 8mg.
  • The amount of Sodium in Potato is lower.

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

Infographic

Potato vs Olive infographic
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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.
Potato
6
:
4
Olive
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%
Contains more Calcium +486.7%
Contains more Iron +205.6%
Contains more Copper +112.7%
Contains more Selenium +125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
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%
Contains more Calcium +486.7%
Contains more Iron +205.6%
Contains more Copper +112.7%
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.
Potato
8
:
2
Olive
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%
Contains more Vitamin A +3930%
Contains more Vitamin E +4025%
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%
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%
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%
Contains more Vitamin A +3930%
Contains more Vitamin E +4025%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
:
3
Olive
Contains more Protein +197.6%
Contains more Carbs +237.9%
Contains more Fats +8115.4%
Contains more Other +67.7%
Equal in Water - 79.99
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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 Protein +197.6%
Contains more Carbs +237.9%
Contains more Fats +8115.4%
Contains more Other +67.7%
Equal in Water - 79.99

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

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
17%
Potato
6%
Olive
Minerals Daily Need Coverage Score
22%
Potato
35%
Olive

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.