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, folate, and phosphorus, 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.
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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.
| Contains more MagnesiumMagnesium | +550% |
| Contains more PotassiumPotassium | +662.5% |
| Contains more IronIron | +80.6% |
| Contains more ZincZinc | +181.8% |
| Contains more PhosphorusPhosphorus | +2466.7% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +2690% |
| Contains more SeleniumSelenium | +455.6% |
| Contains more CopperCopper | +280.3% |
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.
| Contains more Vitamin AVitamin A | +550% |
| Contains more Vitamin B1Vitamin B1 | +8566.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +8075.7% |
| Contains more Vitamin B5Vitamin B5 | +2013.3% |
| Contains more Vitamin B6Vitamin B6 | +3122.2% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2257.1% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more CholineCholine | +119.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 3.3mg | 33% |
| Sodium | 49mg | 735mg | 30% |
| Manganese | 0.558mg | 0.02mg | 23% |
| Vitamin B6 | 0.29mg | 0.009mg | 22% |
| Vitamin B1 | 0.26mg | 0.003mg | 21% |
| Copper | 0.066mg | 0.251mg | 21% |
| Monounsaturated fat | 0.391g | 7.888g | 19% |
| Vitamin B3 | 3.025mg | 0.037mg | 19% |
| Vitamin B2 | 0.215mg | 0mg | 17% |
| Fats | 1.36g | 10.68g | 14% |
| Vitamin A | 130µg | 20µg | 12% |
| Phosphorus | 77mg | 3mg | 11% |
| Folate | 44µg | 0µg | 11% |
| Vitamin E | 0.07mg | 1.65mg | 11% |
| Selenium | 5µg | 0.9µg | 7% |
| Vitamin B5 | 0.317mg | 0.015mg | 6% |
| Fiber | 1.7g | 3.2g | 6% |
| Magnesium | 26mg | 4mg | 5% |
| Saturated fat | 0.226g | 1.415g | 5% |
| Zinc | 0.62mg | 0.22mg | 4% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.426g | 0.911g | 3% |
| Protein | 2.37g | 0.84g | 3% |
| Calories | 68kcal | 115kcal | 2% |
| Carbs | 11.67g | 6.26g | 2% |
| Potassium | 61mg | 8mg | 2% |
| Vitamin K | 0.4µg | 1.4µg | 1% |
| Calcium | 80mg | 88mg | 1% |
| Choline | 4.7mg | 10.3mg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 9.97g | 3.06g | N/A |
| Sugar | 0.46g | 0g | N/A |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0.026mg | 0% |
| Isoleucine | 0.105mg | 0.031mg | 0% |
| Leucine | 0.2mg | 0.05mg | 0% |
| Lysine | 0.135mg | 0.032mg | 0% |
| Methionine | 0.04mg | 0.012mg | 0% |
| Phenylalanine | 0.13mg | 0.029mg | 0% |
| Valine | 0.151mg | 0.038mg | 0% |
| Histidine | 0.057mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +182.1% |
| Contains more CarbsCarbs | +86.4% |
| Contains more FatsFats | +685.3% |
| Contains more OtherOther | +291.2% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84% |
| Contains more Mono. FatMonounsaturated fat | +1917.4% |
| Contains more Poly. FatPolyunsaturated fat | +113.8% |
