Egg white vs. Olive — In-Depth Nutrition Comparison
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What are the differences between egg whites and olive?
- Egg whites are higher in selenium and vitamin B2, yet olive is higher in iron, copper, fiber, vitamin E, calcium, and vitamin A.
- Olive's daily need coverage for iron is 40% more.
- The amount of sodium in egg whites is lower.
We used Egg, white, raw, fresh and Olives, ripe, canned (small-extra large) types in this article.
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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.
| Contains more MagnesiumMagnesium | +175% |
| Contains more PotassiumPotassium | +1937.5% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains less SodiumSodium | -77.4% |
| Contains more SeleniumSelenium | +2122.2% |
| Contains more CalciumCalcium | +1157.1% |
| Contains more IronIron | +4025% |
| Contains more CopperCopper | +991.3% |
| Contains more ZincZinc | +633.3% |
| Contains more ManganeseManganese | +81.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +183.8% |
| Contains more Vitamin B5Vitamin B5 | +1166.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +80% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +836.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.08mg | 3.3mg | 40% |
| Selenium | 20µg | 0.9µg | 35% |
| Vitamin B2 | 0.439mg | 0mg | 34% |
| Copper | 0.023mg | 0.251mg | 25% |
| Sodium | 166mg | 735mg | 25% |
| Monounsaturated fat | 0g | 7.888g | 20% |
| Protein | 10.9g | 0.84g | 20% |
| Fats | 0.17g | 10.68g | 16% |
| Fiber | 0g | 3.2g | 13% |
| Vitamin E | 0mg | 1.65mg | 11% |
| Calcium | 7mg | 88mg | 8% |
| Polyunsaturated fat | 0g | 0.911g | 6% |
| Saturated fat | 0g | 1.415g | 6% |
| Potassium | 163mg | 8mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.19mg | 0.015mg | 4% |
| Calories | 52kcal | 115kcal | 3% |
| Vitamin A | 0µg | 20µg | 2% |
| Magnesium | 11mg | 4mg | 2% |
| Choline | 1.1mg | 10.3mg | 2% |
| Carbs | 0.73g | 6.26g | 2% |
| Zinc | 0.03mg | 0.22mg | 2% |
| Phosphorus | 15mg | 3mg | 2% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Folate | 4µg | 0µg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 0.73g | 3.06g | N/A |
| Sugar | 0.71g | 0g | N/A |
| Manganese | 0.011mg | 0.02mg | 0% |
| Vitamin B1 | 0.004mg | 0.003mg | 0% |
| Vitamin B3 | 0.105mg | 0.037mg | 0% |
| Vitamin B6 | 0.005mg | 0.009mg | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0.026mg | 0% |
| Isoleucine | 0.661mg | 0.031mg | 0% |
| Leucine | 1.016mg | 0.05mg | 0% |
| Lysine | 0.806mg | 0.032mg | 0% |
| Methionine | 0.399mg | 0.012mg | 0% |
| Phenylalanine | 0.686mg | 0.029mg | 0% |
| Valine | 0.809mg | 0.038mg | 0% |
| Histidine | 0.29mg | 0.023mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1197.6% |
| Contains more FatsFats | +6182.4% |
| Contains more CarbsCarbs | +757.5% |
| Contains more OtherOther | +254% |
~equal in
Water
~79.99g
