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  6. Corn raw vs. Olive

Corn raw vs. Olive — In-Depth Nutrition Comparison

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Significant differences between Corn raw and Olive

  • Corn raw has more Vitamin B5, Vitamin B1, Phosphorus, Vitamin B3, and Folate, however, Olive is richer in Iron, Copper, Vitamin E , and Calcium.
  • Olive covers your daily Iron needs 35% more than Corn raw.
  • Corn raw contains less Sodium.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Olives, ripe, canned (small-extra large).

Infographic

Corn raw 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.
Corn raw
Corn raw
6
:
4
Olive
Olive
Contains more Magnesium +825%
Contains more Phosphorus +2866.7%
Contains more Potassium +3275%
Contains less Sodium -98%
Contains more Zinc +109.1%
Contains more Manganese +715%
Contains more Calcium +4300%
Contains more Iron +534.6%
Contains more Copper +364.8%
Contains more Selenium +50%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +825%
Contains more Phosphorus +2866.7%
Contains more Potassium +3275%
Contains less Sodium -98%
Contains more Zinc +109.1%
Contains more Manganese +715%
Contains more Calcium +4300%
Contains more Iron +534.6%
Contains more Copper +364.8%
Contains more Selenium +50%

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.
Corn raw
Corn raw
7
:
3
Olive
Olive
Contains more Vitamin C +655.6%
Contains more Vitamin B1 +5066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4683.8%
Contains more Vitamin B5 +4680%
Contains more Vitamin B6 +933.3%
Contains more Folate +∞%
Contains more Vitamin A +115.5%
Contains more Vitamin E +2257.1%
Contains more Vitamin K +366.7%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 C +655.6%
Contains more Vitamin B1 +5066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4683.8%
Contains more Vitamin B5 +4680%
Contains more Vitamin B6 +933.3%
Contains more Folate +∞%
Contains more Vitamin A +115.5%
Contains more Vitamin E +2257.1%
Contains more Vitamin K +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Olive
Olive
Contains more Protein +289.3%
Contains more Carbs +198.7%
Contains more Fats +691.1%
Contains more Other +254%
Equal in Water - 79.99
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +289.3%
Contains more Carbs +198.7%
Contains more Fats +691.1%
Contains more Other +254%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Olive
Olive
Contains less Saturated Fat -77%
Contains more Monounsaturated Fat +1725.9%
Contains more Polyunsaturated fat +87.1%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -77%
Contains more Monounsaturated Fat +1725.9%
Contains more Polyunsaturated fat +87.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Olive Opinion
Net carbs 16.7g 3.06g Corn raw
Protein 3.27g 0.84g Corn raw
Fats 1.35g 10.68g Olive
Carbs 18.7g 6.26g Corn raw
Calories 86kcal 115kcal Olive
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 0g Olive
Fiber 2g 3.2g Olive
Calcium 2mg 88mg Olive
Iron 0.52mg 3.3mg Olive
Magnesium 37mg 4mg Corn raw
Phosphorus 89mg 3mg Corn raw
Potassium 270mg 8mg Corn raw
Sodium 15mg 735mg Corn raw
Zinc 0.46mg 0.22mg Corn raw
Copper 0.054mg 0.251mg Olive
Manganese 0.163mg 0.02mg Corn raw
Selenium 0.6µg 0.9µg Olive
Vitamin A 187IU 403IU Olive
Vitamin A RAE 9µg 20µg Olive
Vitamin E 0.07mg 1.65mg Olive
Vitamin C 6.8mg 0.9mg Corn raw
Vitamin B1 0.155mg 0.003mg Corn raw
Vitamin B2 0.055mg 0mg Corn raw
Vitamin B3 1.77mg 0.037mg Corn raw
Vitamin B5 0.717mg 0.015mg Corn raw
Vitamin B6 0.093mg 0.009mg Corn raw
Folate 42µg 0µg Corn raw
Vitamin K 0.3µg 1.4µg Olive
Tryptophan 0.023mg Corn raw
Threonine 0.129mg 0.026mg Corn raw
Isoleucine 0.129mg 0.031mg Corn raw
Leucine 0.348mg 0.05mg Corn raw
Lysine 0.137mg 0.032mg Corn raw
Methionine 0.067mg 0.012mg Corn raw
Phenylalanine 0.15mg 0.029mg Corn raw
Valine 0.185mg 0.038mg Corn raw
Histidine 0.089mg 0.023mg Corn raw
Saturated Fat 0.325g 1.415g Corn raw
Monounsaturated Fat 0.432g 7.888g Olive
Polyunsaturated fat 0.487g 0.911g Olive
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Corn raw
6%
Olive
Minerals Daily Need Coverage Score
17%
Corn raw
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 720mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 1.09g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $2.3)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.