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Corn vs. Olive — In-Depth Nutrition Comparison

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Differences between Corn and Olive

  • Corn has more Vitamin B5, Phosphorus, Vitamin B3, Vitamin B6, and Vitamin B1, while Olive has more Iron, Copper, Vitamin E , and Calcium.
  • Olive's daily need coverage for Iron is 36% higher.
  • Olive contains 53 times less Vitamin B5 than Corn. Corn contains 0.792mg of Vitamin B5, while Olive contains 0.015mg.
  • The amount of Sodium in Corn is lower.

The food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Olives, ripe, canned (small-extra large).

Infographic

Corn vs Olive infographic
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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.
Corn
6
:
4
Olive
Contains more Magnesium +550%
Contains more Phosphorus +2466.7%
Contains more Potassium +2625%
Contains less Sodium -99.9%
Contains more Zinc +181.8%
Contains more Manganese +735%
Contains more Calcium +2833.3%
Contains more Iron +633.3%
Contains more Copper +412.2%
Contains more Selenium +350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0.9% 17% 19% 33% 19% 0.13% 17% 16% 22% 1.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 124% 2.9% 1.3% 0.71% 96% 6% 84% 2.6% 4.9%
Contains more Magnesium +550%
Contains more Phosphorus +2466.7%
Contains more Potassium +2625%
Contains less Sodium -99.9%
Contains more Zinc +181.8%
Contains more Manganese +735%
Contains more Calcium +2833.3%
Contains more Iron +633.3%
Contains more Copper +412.2%
Contains more Selenium +350%

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
8
:
3
Olive
Contains more Vitamin C +511.1%
Contains more Vitamin B1 +3000%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4448.6%
Contains more Vitamin B5 +5180%
Contains more Vitamin B6 +1444.4%
Contains more Folate +∞%
Contains more Choline +182.5%
Contains more Vitamin A +53.2%
Contains more Vitamin E +1733.3%
Contains more Vitamin K +250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 16% 1.8% 0% 18% 23% 13% 32% 48% 32% 17% 0% 16% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 24% 33% 0% 3% 0.75% 0% 0.69% 0.9% 2.1% 0% 0% 5.6% 3.5%
Contains more Vitamin C +511.1%
Contains more Vitamin B1 +3000%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4448.6%
Contains more Vitamin B5 +5180%
Contains more Vitamin B6 +1444.4%
Contains more Folate +∞%
Contains more Choline +182.5%
Contains more Vitamin A +53.2%
Contains more Vitamin E +1733.3%
Contains more Vitamin K +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
2
:
3
Olive
Contains more Protein +306%
Contains more Carbs +235.1%
Contains more Fats +612%
Contains more Other +218.6%
Equal in Water - 79.99
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
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 +306%
Contains more Carbs +235.1%
Contains more Fats +612%
Contains more Other +218.6%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
1
:
2
Olive
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +2009.1%
Contains more Polyunsaturated fat +51.1%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +2009.1%
Contains more Polyunsaturated fat +51.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn 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 Olive Opinion
Net carbs 18.58g 3.06g Corn
Protein 3.41g 0.84g Corn
Fats 1.5g 10.68g Olive
Carbs 20.98g 6.26g Corn
Calories 96kcal 115kcal Olive
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 0g Olive
Fiber 2.4g 3.2g Olive
Calcium 3mg 88mg Olive
Iron 0.45mg 3.3mg Olive
Magnesium 26mg 4mg Corn
Phosphorus 77mg 3mg Corn
Potassium 218mg 8mg Corn
Sodium 1mg 735mg Corn
Zinc 0.62mg 0.22mg Corn
Copper 0.049mg 0.251mg Olive
Manganese 0.167mg 0.02mg Corn
Selenium 0.2µg 0.9µg Olive
Vitamin A 263IU 403IU Olive
Vitamin A RAE 13µg 20µg Olive
Vitamin E 0.09mg 1.65mg Olive
Vitamin C 5.5mg 0.9mg Corn
Vitamin B1 0.093mg 0.003mg Corn
Vitamin B2 0.057mg 0mg Corn
Vitamin B3 1.683mg 0.037mg Corn
Vitamin B5 0.792mg 0.015mg Corn
Vitamin B6 0.139mg 0.009mg Corn
Folate 23µg 0µg Corn
Choline 29.1mg 10.3mg Corn
Vitamin K 0.4µg 1.4µg Olive
Tryptophan 0.023mg Corn
Threonine 0.133mg 0.026mg Corn
Isoleucine 0.133mg 0.031mg Corn
Leucine 0.358mg 0.05mg Corn
Lysine 0.141mg 0.032mg Corn
Methionine 0.069mg 0.012mg Corn
Phenylalanine 0.155mg 0.029mg Corn
Valine 0.191mg 0.038mg Corn
Histidine 0.091mg 0.023mg Corn
Saturated Fat 0.197g 1.415g Corn
Monounsaturated Fat 0.374g 7.888g Olive
Polyunsaturated fat 0.603g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
6%
Olive
Minerals Daily Need Coverage Score
14%
Corn
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.54g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 734mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 1.218g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn
Corn is cheaper (difference - $2.3)
Which food is richer in vitamins?
Corn
Corn 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.