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  6. Liverwurst vs. Olive

Liverwurst vs. Olive — In-Depth Nutrition Comparison

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The main differences between liverwurst and olive

  • Olive contains less vitamin B12, vitamin A, selenium, vitamin B2, iron, vitamin B5, phosphorus, and vitamin B3 than liverwurst.
  • Daily need coverage for vitamin B12 for liverwurst is 561% higher.
  • Olive is lower in cholesterol.

Food types used in this article are Liverwurst spread and Olives, ripe, canned (small-extra large).

Infographic

Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Olive
Olive
1
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 +200%
Contains more PotassiumPotassium +2025%
Contains more IronIron +168.2%
Contains more ZincZinc +945.5%
Contains more PhosphorusPhosphorus +7566.7%
Contains more ManganeseManganese +675%
Contains more SeleniumSelenium +6344.4%
Contains more CalciumCalcium +300%
~equal in Copper ~0.251mg
~equal in Sodium ~735mg

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
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 +288.9%
Contains more Vitamin AVitamin A +20355%
Contains more Vitamin B1Vitamin B1 +8966.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +11521.6%
Contains more Vitamin B5Vitamin B5 +19566.7%
Contains more Vitamin B6Vitamin B6 +2011.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liverwurst Olive DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 20µg 452%
Selenium 58µg 0.9µg 104%
Vitamin B2 1.03mg 0mg 79%
Iron 8.85mg 3.3mg 69%
Vitamin B5 2.95mg 0.015mg 59%
Cholesterol 118mg 0mg 39%
Saturated fat 9.925g 1.415g 39%
Phosphorus 230mg 3mg 32%
Vitamin B3 4.3mg 0.037mg 27%
Protein 12.38g 0.84g 23%
Fats 25.45g 10.68g 23%
Vitamin B1 0.272mg 0.003mg 22%
Zinc 2.3mg 0.22mg 19%
Vitamin B6 0.19mg 0.009mg 14%
Vitamin E 1.65mg 11%
Monounsaturated fat 12.286g 7.888g 11%
Polyunsaturated fat 2.427g 0.911g 10%
Calories 305kcal 115kcal 10%
Folate 30µg 0µg 8%
Calcium 22mg 88mg 7%
Manganese 0.155mg 0.02mg 6%
Potassium 170mg 8mg 5%
Fiber 2.5g 3.2g 3%
Vitamin C 3.5mg 0.9mg 3%
Sodium 700mg 735mg 2%
Magnesium 12mg 4mg 2%
Choline 10.3mg 2%
Copper 0.24mg 0.251mg 1%
Vitamin K 1.4µg 1%
Carbs 5.89g 6.26g 0%
Net carbs 3.39g 3.06g N/A
Sugar 1.65g 0g N/A
Tryptophan 0.151mg 0%
Threonine 0.671mg 0.026mg 0%
Isoleucine 0.653mg 0.031mg 0%
Leucine 1.139mg 0.05mg 0%
Lysine 1.155mg 0.032mg 0%
Methionine 0.285mg 0.012mg 0%
Phenylalanine 0.617mg 0.029mg 0%
Valine 0.857mg 0.038mg 0%
Histidine 0.448mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 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 +1373.8%
Contains more FatsFats +138.3%
Contains more OtherOther +23.3%
Contains more WaterWater +49.4%
~equal in Carbs ~6.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Olive
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 Mono. FatMonounsaturated fat +55.8%
Contains more Poly. FatPolyunsaturated fat +166.4%
Contains less Sat. FatSaturated fat -85.7%

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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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.