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Milk vs. Olive — In-Depth Nutrition Comparison

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A recap on differences between milk and olive

  • Milk has more vitamin B12, vitamin B2, phosphorus, vitamin D, and vitamin B5; however, olive is higher in iron, copper, fiber, and vitamin E.
  • Olive covers your daily iron needs 41% more than milk.
  • Milk has less sodium.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Olives, ripe, canned (small-extra large).

Infographic

Milk 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.
Milk
Milk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Olive
Olive
3
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 +175%
Contains more CalciumCalcium +42%
Contains more PotassiumPotassium +1775%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +3066.7%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +266.7%
Contains more IronIron +10900%
Contains more CopperCopper +2410%
Contains more ManganeseManganese +566.7%

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.
Milk
Milk
10
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 AVitamin A +190%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +151.4%
Contains more Vitamin B5Vitamin B5 +2306.7%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +71.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16400%
Contains more Vitamin KVitamin K +1300%

All nutrients comparison - raw data values

Nutrient Milk Olive DV% diff.
Iron 0.03mg 3.3mg 41%
Sodium 44mg 735mg 30%
Copper 0.01mg 0.251mg 27%
Vitamin B12 0.47µg 0µg 20%
Monounsaturated fat 0.277g 7.888g 19%
Fats 0.97g 10.68g 15%
Vitamin B2 0.185mg 0mg 14%
Fiber 0g 3.2g 13%
Phosphorus 95mg 3mg 13%
Vitamin E 0.01mg 1.65mg 11%
Vitamin B5 0.361mg 0.015mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 48IU 0IU 6%
Polyunsaturated fat 0.035g 0.911g 6%
Protein 3.37g 0.84g 5%
Selenium 3.3µg 0.9µg 4%
Vitamin A 58µg 20µg 4%
Calories 42kcal 115kcal 4%
Potassium 150mg 8mg 4%
Calcium 125mg 88mg 4%
Saturated fat 0.633g 1.415g 4%
Zinc 0.42mg 0.22mg 2%
Magnesium 11mg 4mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.037mg 0.009mg 2%
Choline 17.7mg 10.3mg 1%
Folate 5µg 0µg 1%
Vitamin K 0.1µg 1.4µg 1%
Vitamin B1 0.02mg 0.003mg 1%
Manganese 0.003mg 0.02mg 1%
Vitamin C 0mg 0.9mg 1%
Carbs 4.99g 6.26g 0%
Net carbs 4.99g 3.06g N/A
Sugar 5.2g 0g N/A
Vitamin B3 0.093mg 0.037mg 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0.026mg 0%
Isoleucine 0.174mg 0.031mg 0%
Leucine 0.319mg 0.05mg 0%
Lysine 0.282mg 0.032mg 0%
Methionine 0.088mg 0.012mg 0%
Phenylalanine 0.174mg 0.029mg 0%
Valine 0.22mg 0.038mg 0%
Histidine 0.101mg 0.023mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +301.2%
Contains more WaterWater +12.4%
Contains more FatsFats +1001%
Contains more CarbsCarbs +25.5%
Contains more OtherOther +197.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -55.3%
Contains more Mono. FatMonounsaturated fat +2747.7%
Contains more Poly. FatPolyunsaturated fat +2502.9%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.