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Mustard vs. Olive — In-Depth Nutrition Comparison

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How are mustard and olive different?

  • Mustard is higher in selenium, manganese, phosphorus, vitamin B1, and magnesium; however, olive is richer in iron, copper, and vitamin E.
  • Daily need coverage for selenium for mustard is 59% higher.
  • Mustard contains 59 times more vitamin B1 than olive. While mustard contains 0.177mg of vitamin B1, olive contains only 0.003mg.
  • Olive has less sodium.

Mustard, prepared, yellow and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +1100%
Contains more PotassiumPotassium +1800%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +3500%
Contains more ManganeseManganese +2010%
Contains more SeleniumSelenium +3622.2%
Contains more CalciumCalcium +39.7%
Contains more IronIron +105%
Contains more CopperCopper +239.2%
Contains less SodiumSodium -33.4%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 B1Vitamin B1 +5800%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1427%
Contains more Vitamin B5Vitamin B5 +1593.3%
Contains more Vitamin B6Vitamin B6 +677.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +117.5%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +358.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient Mustard Olive DV% diff.
Selenium 33.5µg 0.9µg 59%
Iron 1.61mg 3.3mg 21%
Copper 0.074mg 0.251mg 20%
Manganese 0.422mg 0.02mg 17%
Sodium 1104mg 735mg 16%
Phosphorus 108mg 3mg 15%
Vitamin B1 0.177mg 0.003mg 15%
Monounsaturated fat 2.182g 7.888g 14%
Fats 3.34g 10.68g 11%
Magnesium 48mg 4mg 10%
Vitamin E 0.36mg 1.65mg 9%
Protein 3.74g 0.84g 6%
Vitamin B2 0.07mg 0mg 5%
Vitamin B5 0.254mg 0.015mg 5%
Vitamin B6 0.07mg 0.009mg 5%
Saturated fat 0.214g 1.415g 5%
Zinc 0.64mg 0.22mg 4%
Potassium 152mg 8mg 4%
Calories 60kcal 115kcal 3%
Vitamin B3 0.565mg 0.037mg 3%
Fiber 4g 3.2g 3%
Calcium 63mg 88mg 3%
Vitamin A 5µg 20µg 2%
Folate 7µg 0µg 2%
Choline 22.4mg 10.3mg 2%
Vitamin C 0.3mg 0.9mg 1%
Polyunsaturated fat 0.774g 0.911g 1%
Carbs 5.83g 6.26g 0%
Net carbs 1.83g 3.06g N/A
Sugar 0.92g 0g N/A
Starch 0.64g 0%
Vitamin K 1.4µg 1.4µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0.026mg 0%
Isoleucine 0.146mg 0.031mg 0%
Leucine 0.292mg 0.05mg 0%
Lysine 0.264mg 0.032mg 0%
Methionine 0.076mg 0.012mg 0%
Phenylalanine 0.161mg 0.029mg 0%
Valine 0.189mg 0.038mg 0%
Histidine 0.119mg 0.023mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Olive
Olive
2
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 +345.2%
Contains more OtherOther +51.1%
Contains more FatsFats +219.8%
~equal in Carbs ~6.26g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -84.9%
Contains more Mono. FatMonounsaturated fat +261.5%
Contains more Poly. FatPolyunsaturated fat +17.7%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.