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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
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
Corn
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Olive
Olive
4
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 +550%
Contains more PotassiumPotassium +2625%
Contains more ZincZinc +181.8%
Contains more PhosphorusPhosphorus +2466.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +735%
Contains more CalciumCalcium +2833.3%
Contains more IronIron +633.3%
Contains more CopperCopper +412.2%
Contains more SeleniumSelenium +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
Corn
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Olive
Olive
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin CVitamin C +511.1%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +4448.6%
Contains more Vitamin B5Vitamin B5 +5180%
Contains more Vitamin B6Vitamin B6 +1444.4%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +53.8%
Contains more Vitamin EVitamin E +1733.3%
Contains more Vitamin KVitamin K +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Olive DV% diff.
Iron 0.45mg 3.3mg 36%
Sodium 1mg 735mg 32%
Copper 0.049mg 0.251mg 22%
Monounsaturated fat 0.374g 7.888g 19%
Vitamin B5 0.792mg 0.015mg 16%
Fats 1.5g 10.68g 14%
Phosphorus 77mg 3mg 11%
Vitamin E 0.09mg 1.65mg 10%
Vitamin B3 1.683mg 0.037mg 10%
Vitamin B6 0.139mg 0.009mg 10%
Calcium 3mg 88mg 9%
Vitamin B1 0.093mg 0.003mg 8%
Potassium 218mg 8mg 6%
Manganese 0.167mg 0.02mg 6%
Folate 23µg 0µg 6%
Saturated fat 0.197g 1.415g 6%
Protein 3.41g 0.84g 5%
Vitamin C 5.5mg 0.9mg 5%
Carbs 20.98g 6.26g 5%
Magnesium 26mg 4mg 5%
Zinc 0.62mg 0.22mg 4%
Vitamin B2 0.057mg 0mg 4%
Fiber 2.4g 3.2g 3%
Starch 7.17g 3%
Choline 29.1mg 10.3mg 3%
Polyunsaturated fat 0.603g 0.911g 2%
Calories 96kcal 115kcal 1%
Vitamin A 13µg 20µg 1%
Selenium 0.2µg 0.9µg 1%
Vitamin K 0.4µg 1.4µg 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 0.73g N/A
Calories per 10 g protein 282kcal 1369kcal N/A
Weight per 100 calories 104g 87g N/A
Unsaturated / Saturated Fat ratio 5 6.2 N/A
Net carbs 18.58g 3.06g N/A
Sugar 4.54g 0g N/A
Tryptophan 0.023mg 0%
Threonine 0.133mg 0.026mg 0%
Isoleucine 0.133mg 0.031mg 0%
Leucine 0.358mg 0.05mg 0%
Lysine 0.141mg 0.032mg 0%
Methionine 0.069mg 0.012mg 0%
Phenylalanine 0.155mg 0.029mg 0%
Valine 0.191mg 0.038mg 0%
Histidine 0.091mg 0.023mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Olive
Olive
2
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 less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +2009.1%
Contains more Poly. FatPolyunsaturated fat +51.1%

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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. 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.