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Lamb vs. Olive — In-Depth Nutrition Comparison

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A recap on differences between Lamb and Olive

  • Lamb has more Vitamin B12, Selenium, Vitamin B3, Zinc, Phosphorus, and Vitamin B2, however, Olive is higher in Iron.
  • Lamb covers your daily Vitamin B12 needs 106% more than Olive.

Food varieties used in this article are Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Olives, ripe, canned (small-extra large).

Infographic

Lamb 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.
Lamb
Lamb
7
:
3
Olive
Olive
Contains more Magnesium +475%
Contains more Phosphorus +6166.7%
Contains more Potassium +3775%
Contains less Sodium -90.2%
Contains more Zinc +1927.3%
Contains more Selenium +2833.3%
Contains more Calcium +417.6%
Contains more Iron +75.5%
Contains more Copper +110.9%
Equal in Manganese - 0.02
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +475%
Contains more Phosphorus +6166.7%
Contains more Potassium +3775%
Contains less Sodium -90.2%
Contains more Zinc +1927.3%
Contains more Selenium +2833.3%
Contains more Calcium +417.6%
Contains more Iron +75.5%
Contains more Copper +110.9%
Equal in Manganese - 0.02

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.
Lamb
Lamb
9
:
3
Olive
Olive
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +17900%
Contains more Vitamin B5 +4300%
Contains more Vitamin B6 +1344.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +228.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1078.6%
Contains more Vitamin C +∞%
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +17900%
Contains more Vitamin B5 +4300%
Contains more Vitamin B6 +1344.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +228.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1078.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
:
3
Olive
Olive
Contains more Protein +2819%
Contains more Fats +96.1%
Contains more Carbs +∞%
Contains more Water +48.9%
Contains more Other +172%
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Olive
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 Protein +2819%
Contains more Fats +96.1%
Contains more Carbs +∞%
Contains more Water +48.9%
Contains more Other +172%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
:
1
Olive
Olive
Contains more Monounsaturated Fat +11.8%
Contains more Polyunsaturated fat +65.8%
Contains less Saturated Fat -84%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains more Monounsaturated Fat +11.8%
Contains more Polyunsaturated fat +65.8%
Contains less Saturated Fat -84%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lamb Olive Opinion
Net carbs 0g 3.06g Olive
Protein 24.52g 0.84g Lamb
Fats 20.94g 10.68g Lamb
Carbs 0g 6.26g Olive
Calories 294kcal 115kcal Lamb
Fiber 0g 3.2g Olive
Calcium 17mg 88mg Olive
Iron 1.88mg 3.3mg Olive
Magnesium 23mg 4mg Lamb
Phosphorus 188mg 3mg Lamb
Potassium 310mg 8mg Lamb
Sodium 72mg 735mg Lamb
Zinc 4.46mg 0.22mg Lamb
Copper 0.119mg 0.251mg Olive
Manganese 0.022mg 0.02mg Lamb
Selenium 26.4µg 0.9µg Lamb
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.14mg 1.65mg Olive
Vitamin D 2IU 0IU Lamb
Vitamin D 0.1µg 0µg Lamb
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.1mg 0.003mg Lamb
Vitamin B2 0.25mg 0mg Lamb
Vitamin B3 6.66mg 0.037mg Lamb
Vitamin B5 0.66mg 0.015mg Lamb
Vitamin B6 0.13mg 0.009mg Lamb
Folate 18µg 0µg Lamb
Vitamin B12 2.55µg 0µg Lamb
Vitamin K 4.6µg 1.4µg Lamb
Tryptophan 0.287mg Lamb
Threonine 1.05mg 0.026mg Lamb
Isoleucine 1.183mg 0.031mg Lamb
Leucine 1.908mg 0.05mg Lamb
Lysine 2.166mg 0.032mg Lamb
Methionine 0.629mg 0.012mg Lamb
Phenylalanine 0.998mg 0.029mg Lamb
Valine 1.323mg 0.038mg Lamb
Histidine 0.777mg 0.023mg Lamb
Cholesterol 97mg 0mg Olive
Saturated Fat 8.83g 1.415g Olive
Monounsaturated Fat 8.82g 7.888g Lamb
Polyunsaturated fat 1.51g 0.911g Lamb

Which food is preferable for your diet?

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

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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
52%
Lamb
6%
Olive
Minerals Daily Need Coverage Score
52%
Lamb
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 7.415g)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 663mg)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 0)
Which food is cheaper?
Lamb
Lamb is cheaper (difference - $1.2)
Which food is richer in vitamins?
Lamb
Lamb 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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.