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  6. Red potato vs. Olive

Red potato vs. Olive — In-Depth Nutrition Comparison

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Differences between Red potato and Olive

  • Red potato has more Potassium, Vitamin B6, Vitamin C, Phosphorus, and Vitamin B3, while Olive has more Iron, Vitamin E , Copper, and Calcium.
  • Olive's daily need coverage for Iron is 33% higher.
  • Olive contains 68 times less Potassium than Red potato. Red potato contains 545mg of Potassium, while Olive contains 8mg.
  • The amount of Sodium in Red potato is lower.

The food types used in this comparison are Potatoes, red, flesh and skin, baked and Olives, ripe, canned (small-extra large).

Infographic

Red potato 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.
Red potato
Red potato
6
:
4
Olive
Olive
Contains more Magnesium +600%
Contains more Phosphorus +2300%
Contains more Potassium +6712.5%
Contains less Sodium -98.4%
Contains more Zinc +81.8%
Contains more Manganese +765%
Contains more Calcium +877.8%
Contains more Iron +371.4%
Contains more Copper +44.3%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Olive
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 +2300%
Contains more Potassium +6712.5%
Contains less Sodium -98.4%
Contains more Zinc +81.8%
Contains more Manganese +765%
Contains more Calcium +877.8%
Contains more Iron +371.4%
Contains more Copper +44.3%

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.
Red potato
Red potato
8
:
2
Olive
Olive
Contains more Vitamin C +1300%
Contains more Vitamin B1 +2300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4210.8%
Contains more Vitamin B5 +2173.3%
Contains more Vitamin B6 +2255.6%
Contains more Folate +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +3930%
Contains more Vitamin E +1962.5%
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
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%
Contains more Vitamin C +1300%
Contains more Vitamin B1 +2300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4210.8%
Contains more Vitamin B5 +2173.3%
Contains more Vitamin B6 +2255.6%
Contains more Folate +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +3930%
Contains more Vitamin E +1962.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
2
:
3
Olive
Olive
Contains more Protein +173.8%
Contains more Carbs +212.9%
Contains more Fats +7020%
Contains more Other +72.9%
Equal in Water - 79.99
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 Protein +173.8%
Contains more Carbs +212.9%
Contains more Fats +7020%
Contains more Other +72.9%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Olive
Olive
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +2018.6%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +2018.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red 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 Red potato Olive Opinion
Net carbs 17.79g 3.06g Red potato
Protein 2.3g 0.84g Red potato
Fats 0.15g 10.68g Olive
Carbs 19.59g 6.26g Red potato
Calories 89kcal 115kcal Olive
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g 0g Olive
Fiber 1.8g 3.2g Olive
Calcium 9mg 88mg Olive
Iron 0.7mg 3.3mg Olive
Magnesium 28mg 4mg Red potato
Phosphorus 72mg 3mg Red potato
Potassium 545mg 8mg Red potato
Sodium 12mg 735mg Red potato
Zinc 0.4mg 0.22mg Red potato
Copper 0.174mg 0.251mg Olive
Manganese 0.173mg 0.02mg Red potato
Selenium 0.9µg Olive
Vitamin A 10IU 403IU Olive
Vitamin A RAE 1µg 20µg Olive
Vitamin E 0.08mg 1.65mg Olive
Vitamin C 12.6mg 0.9mg Red potato
Vitamin B1 0.072mg 0.003mg Red potato
Vitamin B2 0.05mg 0mg Red potato
Vitamin B3 1.595mg 0.037mg Red potato
Vitamin B5 0.341mg 0.015mg Red potato
Vitamin B6 0.212mg 0.009mg Red potato
Folate 27µg 0µg Red potato
Vitamin K 2.8µg 1.4µg Red potato
Tryptophan 0.023mg Red potato
Threonine 0.075mg 0.026mg Red potato
Isoleucine 0.074mg 0.031mg Red potato
Leucine 0.109mg 0.05mg Red potato
Lysine 0.12mg 0.032mg Red potato
Methionine 0.035mg 0.012mg Red potato
Phenylalanine 0.091mg 0.029mg Red potato
Valine 0.115mg 0.038mg Red potato
Histidine 0.039mg 0.023mg Red potato
Saturated Fat 0.026g 1.415g Red potato
Monounsaturated Fat 0.002g 7.888g Olive
Polyunsaturated fat 0.043g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato 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
17%
Red potato
6%
Olive
Minerals Daily Need Coverage Score
22%
Red potato
35%
Olive

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 723mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 1.389g)
Which food is lower in glycemic index?
Red potato
Red potato is lower in glycemic index (difference - 89)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $3.5)
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.43g)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.