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Olive oil vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between olive oil and olive?

  • Olive oil is richer in vitamin E and vitamin K, yet olive is richer in iron, copper, fiber, calcium, and vitamin A.
  • Olive oil's daily need coverage for vitamin E is 85% higher.
  • Olive oil has 43 times more vitamin K than olive. Olive oil has 60.2µg of vitamin K, while olive has 1.4µg.
  • Olive contains less saturated fat.

We used Oil, olive, salad or cooking and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Olive oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Olive
Olive
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +8700%
Contains more PotassiumPotassium +700%
Contains more IronIron +489.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 287% 0% 0% 0% 0% 0% 0% 151% 0%
Olive
Olive
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin EVitamin E +769.7%
Contains more Vitamin KVitamin K +4200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Olive DV% diff.
Monounsaturated fat 72.961g 7.888g 163%
Fats 100g 10.68g 137%
Vitamin E 14.35mg 1.65mg 85%
Polyunsaturated fat 10.523g 0.911g 64%
Saturated fat 13.808g 1.415g 56%
Vitamin K 60.2µg 1.4µg 49%
Calories 884kcal 115kcal 38%
Iron 0.56mg 3.3mg 34%
Sodium 2mg 735mg 32%
Copper 0mg 0.251mg 28%
Fiber 0g 3.2g 13%
Calcium 1mg 88mg 9%
Protein 0g 0.84g 2%
Carbs 0g 6.26g 2%
Zinc 0mg 0.22mg 2%
Vitamin A 0µg 20µg 2%
Selenium 0µg 0.9µg 2%
Choline 0.3mg 10.3mg 2%
Vitamin C 0mg 0.9mg 1%
Magnesium 0mg 4mg 1%
Manganese 0mg 0.02mg 1%
Vitamin B6 0mg 0.009mg 1%
Weight per 100 calories 11g 87g N/A
Unsaturated / Saturated Fat ratio 6 6.2 N/A
Net carbs 0g 3.06g N/A
Potassium 1mg 8mg 0%
Phosphorus 0mg 3mg 0%
Vitamin B1 0mg 0.003mg 0%
Vitamin B3 0mg 0.037mg 0%
Vitamin B5 0mg 0.015mg 0%
Threonine 0mg 0.026mg 0%
Isoleucine 0mg 0.031mg 0%
Leucine 0mg 0.05mg 0%
Lysine 0mg 0.032mg 0%
Methionine 0mg 0.012mg 0%
Phenylalanine 0mg 0.029mg 0%
Valine 0mg 0.038mg 0%
Histidine 0mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Olive
Olive
4
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 FatsFats +836.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +825%
Contains more Poly. FatPolyunsaturated fat +1055.1%
Contains less Sat. FatSaturated fat -89.8%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.