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Dried fruit vs. Olive — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and olive

  • Olive has less vitamin A, potassium, vitamin E, fiber, vitamin B3, vitamin B6, copper, vitamin B5, and phosphorus.
  • Dried fruit covers your daily vitamin A needs 64% more than olive.
  • Olive contains 145 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while olive contains 8mg.
  • Dried fruit has less sodium.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Olives, ripe, canned (small-extra large).

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Olive
Olive
2
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 more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +14425%
Contains more CopperCopper +36.7%
Contains more ZincZinc +77.3%
Contains more PhosphorusPhosphorus +2266.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1075%
Contains more SeleniumSelenium +144.4%
Contains more CalciumCalcium +60%
Contains more IronIron +24.1%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Olive
Olive
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +162.4%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6897.3%
Contains more Vitamin B5Vitamin B5 +3340%
Contains more Vitamin B6Vitamin B6 +1488.9%
Contains more Vitamin KVitamin K +121.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +35%
~equal in Vitamin C ~0.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Olive DV% diff.
Potassium 1162mg 8mg 34%
Sodium 10mg 735mg 32%
Monounsaturated fat 0.074g 7.888g 20%
Carbs 62.64g 6.26g 19%
Vitamin E 4.33mg 1.65mg 18%
Vitamin A 180µg 20µg 18%
Fructose 12.47g 16%
Fats 0.51g 10.68g 16%
Vitamin B3 2.589mg 0.037mg 16%
Fiber 7.3g 3.2g 16%
Vitamin B5 0.516mg 0.015mg 10%
Phosphorus 71mg 3mg 10%
Vitamin B6 0.143mg 0.009mg 10%
Copper 0.343mg 0.251mg 10%
Manganese 0.235mg 0.02mg 9%
Iron 2.66mg 3.3mg 8%
Magnesium 32mg 4mg 7%
Vitamin B2 0.074mg 0mg 6%
Saturated fat 0.017g 1.415g 6%
Polyunsaturated fat 0.074g 0.911g 6%
Calories 241kcal 115kcal 6%
Protein 3.39g 0.84g 5%
Folate 10µg 0µg 3%
Calcium 55mg 88mg 3%
Selenium 2.2µg 0.9µg 2%
Zinc 0.39mg 0.22mg 2%
Choline 13.9mg 10.3mg 1%
Vitamin B1 0.015mg 0.003mg 1%
Vitamin K 3.1µg 1.4µg 1%
Vitamin C 1mg 0.9mg 0%
Net carbs 55.34g 3.06g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0.026mg 0%
Isoleucine 0.063mg 0.031mg 0%
Leucine 0.105mg 0.05mg 0%
Lysine 0.083mg 0.032mg 0%
Methionine 0.015mg 0.012mg 0%
Phenylalanine 0.062mg 0.029mg 0%
Valine 0.078mg 0.038mg 0%
Histidine 0.047mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Olive
Olive
2
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 ProteinProtein +303.6%
Contains more CarbsCarbs +900.6%
Contains more OtherOther +15.2%
Contains more FatsFats +1994.1%
Contains more WaterWater +159%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Olive
Olive
2
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 less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +10559.5%
Contains more Poly. FatPolyunsaturated fat +1131.1%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.