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Mixed nuts vs. Olive — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and olive

  • The amount of manganese, copper, phosphorus, selenium, magnesium, vitamin B3, vitamin E, and zinc in mixed nuts is higher than in olive.
  • Mixed nuts cover your daily manganese needs 88% more than olive.
  • Olive has 208 times less vitamin B3 than mixed nuts. Mixed nuts have 7.709mg of vitamin B3, while olive has 0.037mg.
  • Olive contains less saturated fat.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Olives, ripe, canned (small-extra large).

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +5625%
Contains more CalciumCalcium +33%
Contains more PotassiumPotassium +7800%
Contains more CopperCopper +261.4%
Contains more ZincZinc +1427.3%
Contains more PhosphorusPhosphorus +15100%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +10100%
Contains more SeleniumSelenium +3666.7%
Contains more IronIron +26.4%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Olive
Olive
2
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 EVitamin E +373.9%
Contains more Vitamin B1Vitamin B1 +6200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +20735.1%
Contains more Vitamin B5Vitamin B5 +7500%
Contains more Vitamin B6Vitamin B6 +3811.1%
Contains more Vitamin KVitamin K +307.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +404.9%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Olive DV% diff.
Polyunsaturated fat 14.612g 0.911g 91%
Manganese 2.04mg 0.02mg 88%
Copper 0.907mg 0.251mg 73%
Fats 53.95g 10.68g 67%
Phosphorus 456mg 3mg 65%
Selenium 33.9µg 0.9µg 60%
Magnesium 229mg 4mg 54%
Monounsaturated fat 28.488g 7.888g 52%
Vitamin B3 7.709mg 0.037mg 48%
Vitamin E 7.82mg 1.65mg 41%
Protein 20.04g 0.84g 38%
Saturated fat 8.711g 1.415g 33%
Sodium 5mg 735mg 32%
Zinc 3.36mg 0.22mg 29%
Vitamin B6 0.352mg 0.009mg 26%
Calories 607kcal 115kcal 25%
Vitamin B5 1.14mg 0.015mg 23%
Folate 83µg 0µg 21%
Potassium 632mg 8mg 18%
Vitamin B1 0.189mg 0.003mg 16%
Fiber 7g 3.2g 15%
Vitamin B2 0.196mg 0mg 15%
Iron 2.61mg 3.3mg 9%
Choline 52mg 10.3mg 8%
Carbs 21.05g 6.26g 5%
Vitamin K 5.7µg 1.4µg 4%
Calcium 117mg 88mg 3%
Starch 4.2g 2%
Vitamin A 0µg 20µg 2%
Vitamin C 0.5mg 0.9mg 0%
Net carbs 14.05g 3.06g N/A
Sugar 4.15g 0g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0.026mg 0%
Isoleucine 0.826mg 0.031mg 0%
Leucine 1.656mg 0.05mg 0%
Lysine 0.782mg 0.032mg 0%
Methionine 0.283mg 0.012mg 0%
Phenylalanine 1.182mg 0.029mg 0%
Valine 1.001mg 0.038mg 0%
Histidine 0.572mg 0.023mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Olive
Olive
1
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 +2285.7%
Contains more FatsFats +405.1%
Contains more CarbsCarbs +236.3%
Contains more OtherOther +29.1%
Contains more WaterWater +3745.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +261.2%
Contains more Poly. FatPolyunsaturated fat +1504%
Contains less Sat. FatSaturated fat -83.8%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.