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Mackerel vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Mackerel and Olive

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Phosphorus, Vitamin B6, and Vitamin B3, while Olive has more Iron.
  • Mackerel covers your daily need of Vitamin B12 500% more than Olive.
  • The amount of Cholesterol in Olive is lower.

These are the specific foods used in this comparison Fish, mackerel, salted and Olives, ripe, canned (small-extra large).

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Olive
5
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 +1400%
Contains more PotassiumPotassium +6400%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +8366.7%
Contains more SeleniumSelenium +8055.6%
Contains more CalciumCalcium +33.3%
Contains more IronIron +135.7%
Contains more CopperCopper +151%
Contains less SodiumSodium -83.5%

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 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin EVitamin E +44.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8818.9%
Contains more Vitamin B6Vitamin B6 +4455.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +457.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +886.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +156.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
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 +2102.4%
Contains more FatsFats +135%
Contains more OtherOther +500.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +86%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
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 Poly. FatPolyunsaturated fat +581.7%
Contains less Sat. FatSaturated Fat -80.2%
~equal in Monounsaturated Fat ~7.888g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Olive
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mackerel Olive Opinion
Calories 305kcal 115kcal Mackerel
Protein 18.5g 0.84g Mackerel
Fats 25.1g 10.68g Mackerel
Vitamin C 0mg 0.9mg Olive
Net carbs 0g 3.06g Olive
Carbs 0g 6.26g Olive
Cholesterol 95mg 0mg Olive
Vitamin D 1006IU 0IU Mackerel
Magnesium 60mg 4mg Mackerel
Calcium 66mg 88mg Olive
Potassium 520mg 8mg Mackerel
Iron 1.4mg 3.3mg Olive
Fiber 0g 3.2g Olive
Copper 0.1mg 0.251mg Olive
Zinc 1.1mg 0.22mg Mackerel
Phosphorus 254mg 3mg Mackerel
Sodium 4450mg 735mg Olive
Vitamin A 157IU 403IU Olive
Vitamin A 47µg 20µg Mackerel
Vitamin E 2.38mg 1.65mg Mackerel
Vitamin D 25.2µg 0µg Mackerel
Manganese 0.02mg Olive
Selenium 73.4µg 0.9µg Mackerel
Vitamin B1 0.02mg 0.003mg Mackerel
Vitamin B2 0.19mg 0mg Mackerel
Vitamin B3 3.3mg 0.037mg Mackerel
Vitamin B5 0.015mg Olive
Vitamin B6 0.41mg 0.009mg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 1.4µg Mackerel
Folate 15µg 0µg Mackerel
Choline 101.6mg 10.3mg Mackerel
Saturated Fat 7.148g 1.415g Olive
Monounsaturated Fat 8.32g 7.888g Mackerel
Polyunsaturated fat 6.21g 0.911g Mackerel
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
200%
Mackerel
6%
Olive
Minerals Daily Need Coverage Score
131%
Mackerel
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 3715mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 5.733g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.