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  6. Edible mushroom vs. Olive

Edible mushroom vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between edible mushroom and olive

  • Edible mushroom has more vitamin B2, vitamin B5, vitamin B3, selenium, phosphorus, and potassium, while olive has more iron, vitamin E, and fiber.
  • Olive covers your daily need for iron, 35% more than edible mushroom.
  • The amount of sodium in edible mushroom is lower.

These are the specific foods used in this comparison Mushrooms, white, raw and Olives, ripe, canned (small-extra large).

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 +125%
Contains more PotassiumPotassium +3875%
Contains more CopperCopper +26.7%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +2766.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +135%
Contains more SeleniumSelenium +933.3%
Contains more CalciumCalcium +2833.3%
Contains more IronIron +560%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Olive
Olive
3
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 CVitamin C +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2600%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +9648.6%
Contains more Vitamin B5Vitamin B5 +9880%
Contains more Vitamin B6Vitamin B6 +1055.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +68%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16400%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Edible mushroom Olive DV% diff.
Iron 0.5mg 3.3mg 35%
Sodium 5mg 735mg 32%
Vitamin B2 0.402mg 0mg 31%
Vitamin B5 1.497mg 0.015mg 30%
Vitamin B3 3.607mg 0.037mg 22%
Monounsaturated fat 0g 7.888g 20%
Fats 0.34g 10.68g 16%
Selenium 9.3µg 0.9µg 15%
Phosphorus 86mg 3mg 12%
Vitamin E 0.01mg 1.65mg 11%
Fiber 1g 3.2g 9%
Potassium 318mg 8mg 9%
Calcium 3mg 88mg 9%
Copper 0.318mg 0.251mg 7%
Vitamin B6 0.104mg 0.009mg 7%
Vitamin B1 0.081mg 0.003mg 7%
Saturated fat 0.05g 1.415g 6%
Polyunsaturated fat 0.16g 0.911g 5%
Protein 3.09g 0.84g 5%
Calories 22kcal 115kcal 5%
Folate 17µg 0µg 4%
Zinc 0.52mg 0.22mg 3%
Vitamin A 0µg 20µg 2%
Vitamin B12 0.04µg 0µg 2%
Manganese 0.047mg 0.02mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin C 2.1mg 0.9mg 1%
Magnesium 9mg 4mg 1%
Vitamin D 7IU 0IU 1%
Vitamin K 0µg 1.4µg 1%
Choline 17.3mg 10.3mg 1%
Carbs 3.26g 6.26g 1%
Net carbs 2.26g 3.06g N/A
Sugar 1.98g 0g N/A
Tryptophan 0.035mg 0%
Threonine 0.107mg 0.026mg 0%
Isoleucine 0.076mg 0.031mg 0%
Leucine 0.12mg 0.05mg 0%
Lysine 0.107mg 0.032mg 0%
Methionine 0.031mg 0.012mg 0%
Phenylalanine 0.085mg 0.029mg 0%
Valine 0.232mg 0.038mg 0%
Histidine 0.057mg 0.023mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Olive
Olive
3
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 +267.9%
Contains more WaterWater +15.6%
Contains more FatsFats +3041.2%
Contains more CarbsCarbs +92%
Contains more OtherOther +159.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 -96.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +469.4%

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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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.