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  6. Oatmeal vs. Olive

Oatmeal vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Olive?

  • Oatmeal is richer in Iron, Manganese, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin A RAE, and Folate, yet Olive is richer in Copper.
  • Oatmeal's daily need coverage for Iron is 33% higher.
  • Oatmeal contains less Sodium.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
8
:
2
Olive
Olive
Contains more Iron +80.6%
Contains more Magnesium +550%
Contains more Phosphorus +2466.7%
Contains more Potassium +662.5%
Contains less Sodium -93.3%
Contains more Zinc +181.8%
Contains more Manganese +2690%
Contains more Selenium +455.6%
Contains more Copper +280.3%
Equal in Calcium - 88
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Iron +80.6%
Contains more Magnesium +550%
Contains more Phosphorus +2466.7%
Contains more Potassium +662.5%
Contains less Sodium -93.3%
Contains more Zinc +181.8%
Contains more Manganese +2690%
Contains more Selenium +455.6%
Contains more Copper +280.3%
Equal in Calcium - 88

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.
Oatmeal
Oatmeal
7
:
3
Olive
Olive
Contains more Vitamin B1 +8566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +8075.7%
Contains more Vitamin B5 +2013.3%
Contains more Vitamin B6 +3122.2%
Contains more Folate +∞%
Contains more Vitamin E +2257.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +250%
Equal in Vitamin A - 403
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin B1 +8566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +8075.7%
Contains more Vitamin B5 +2013.3%
Contains more Vitamin B6 +3122.2%
Contains more Folate +∞%
Contains more Vitamin E +2257.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +250%
Equal in Vitamin A - 403

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Olive
Olive
Contains more Protein +182.1%
Contains more Carbs +86.4%
Contains more Fats +685.3%
Contains more Other +291.2%
Equal in Water - 79.99
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Olive
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 +182.1%
Contains more Carbs +86.4%
Contains more Fats +685.3%
Contains more Other +291.2%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Olive
Olive
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +1917.4%
Contains more Polyunsaturated fat +113.8%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +1917.4%
Contains more Polyunsaturated fat +113.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Olive Opinion
Net carbs 9.97g 3.06g Oatmeal
Protein 2.37g 0.84g Oatmeal
Fats 1.36g 10.68g Olive
Carbs 11.67g 6.26g Oatmeal
Calories 68kcal 115kcal Olive
Starch 10.37g Oatmeal
Sugar 0.46g 0g Olive
Fiber 1.7g 3.2g Olive
Calcium 80mg 88mg Olive
Iron 5.96mg 3.3mg Oatmeal
Magnesium 26mg 4mg Oatmeal
Phosphorus 77mg 3mg Oatmeal
Potassium 61mg 8mg Oatmeal
Sodium 49mg 735mg Oatmeal
Zinc 0.62mg 0.22mg Oatmeal
Copper 0.066mg 0.251mg Olive
Manganese 0.558mg 0.02mg Oatmeal
Selenium 5µg 0.9µg Oatmeal
Vitamin A 433IU 403IU Oatmeal
Vitamin A RAE 130µg 20µg Oatmeal
Vitamin E 0.07mg 1.65mg Olive
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.26mg 0.003mg Oatmeal
Vitamin B2 0.215mg 0mg Oatmeal
Vitamin B3 3.025mg 0.037mg Oatmeal
Vitamin B5 0.317mg 0.015mg Oatmeal
Vitamin B6 0.29mg 0.009mg Oatmeal
Folate 44µg 0µg Oatmeal
Vitamin K 0.4µg 1.4µg Olive
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg 0.026mg Oatmeal
Isoleucine 0.105mg 0.031mg Oatmeal
Leucine 0.2mg 0.05mg Oatmeal
Lysine 0.135mg 0.032mg Oatmeal
Methionine 0.04mg 0.012mg Oatmeal
Phenylalanine 0.13mg 0.029mg Oatmeal
Valine 0.151mg 0.038mg Oatmeal
Histidine 0.057mg 0.023mg Oatmeal
Trans Fat 0.003g 0g Olive
Saturated Fat 0.226g 1.415g Oatmeal
Monounsaturated Fat 0.391g 7.888g Olive
Polyunsaturated fat 0.426g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
6%
Olive
Minerals Daily Need Coverage Score
45%
Oatmeal
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 686mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.189g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3.5)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.