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  6. Olive vs. Arrowroot

Olive vs. Arrowroot — In-Depth Nutrition Comparison

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Significant differences between olive and arrowroot

  • Olive has more copper, iron, and calcium; however, arrowroot is richer in folate, vitamin B6, phosphorus, potassium, vitamin B1, and vitamin B3.
  • Arrowroot covers your daily folate needs 85% more than olive.
  • Arrowroot has 28 times less sodium than olive. Olive has 735mg of sodium, while arrowroot has 26mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Arrowroot, raw.

Infographic

Olive vs Arrowroot 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more CalciumCalcium +1366.7%
Contains more IronIron +48.6%
Contains more CopperCopper +107.4%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +525%
Contains more PotassiumPotassium +5575%
Contains more ZincZinc +186.4%
Contains more PhosphorusPhosphorus +3166.7%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +770%

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.
Olive
Olive
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +111.1%
Contains more Vitamin B1Vitamin B1 +4666.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +4475.7%
Contains more Vitamin B5Vitamin B5 +1846.7%
Contains more Vitamin B6Vitamin B6 +2855.6%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Arrowroot DV% diff.
Folate 0µg 338µg 85%
Sodium 735mg 26mg 31%
Vitamin B6 0.009mg 0.266mg 20%
Monounsaturated fat 7.888g 0.004g 20%
Fats 10.68g 0.2g 16%
Iron 3.3mg 2.22mg 14%
Copper 0.251mg 0.121mg 14%
Phosphorus 3mg 98mg 14%
Potassium 8mg 454mg 13%
Vitamin B1 0.003mg 0.143mg 12%
Vitamin E 1.65mg 11%
Vitamin B3 0.037mg 1.693mg 10%
Calcium 88mg 6mg 8%
Fiber 3.2g 1.3g 8%
Protein 0.84g 4.24g 7%
Manganese 0.02mg 0.174mg 7%
Vitamin B5 0.015mg 0.292mg 6%
Saturated fat 1.415g 0.039g 6%
Magnesium 4mg 25mg 5%
Vitamin B2 0mg 0.059mg 5%
Polyunsaturated fat 0.911g 0.092g 5%
Zinc 0.22mg 0.63mg 4%
Calories 115kcal 65kcal 3%
Carbs 6.26g 13.39g 2%
Vitamin A 20µg 1µg 2%
Choline 10.3mg 2%
Vitamin C 0.9mg 1.9mg 1%
Vitamin K 1.4µg 1%
Protein per 100 calories 0.73g 6.5g N/A
Calories per 10 g protein 1369kcal 153kcal N/A
Weight per 100 calories 87g 154g N/A
Unsaturated / Saturated Fat ratio 6.2 2.5 N/A
Net carbs 3.06g 12.09g N/A
Selenium 0.9µg 0.7µg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more FatsFats +5240%
Contains more OtherOther +57%
Contains more ProteinProtein +404.8%
Contains more CarbsCarbs +113.9%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +197100%
Contains more Poly. FatPolyunsaturated fat +890.2%
Contains less Sat. FatSaturated fat -97.2%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.