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  6. Olive vs. Beefsteak raw

Olive vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between olive and beefsteak raw?

  • Olive is higher in copper and iron, yet beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Olive has 13 times more sodium than beefsteak raw. While olive has 735mg of sodium, beefsteak raw has only 55mg.

We used Olives, ripe, canned (small-extra large) and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Olive vs Beefsteak raw 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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +1660%
Contains more IronIron +65%
Contains more CopperCopper +217.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +525%
Contains more PotassiumPotassium +4587.5%
Contains more ZincZinc +2309.1%
Contains more PhosphorusPhosphorus +7233.3%
Contains less SodiumSodium -92.5%
Contains more SeleniumSelenium +3000%

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
5
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%
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +13543.2%
Contains more Vitamin B6Vitamin B6 +5933.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin K ~1.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +99.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +575.8%
Contains more ProteinProtein +2445.2%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -24.5%
Contains more Mono. FatMonounsaturated fat +235.1%
Contains more Poly. FatPolyunsaturated fat +382%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Beefsteak raw
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.9µg 27.9µg 49%
Zinc 0.22mg 5.3mg 46%
Vitamin B6 0.009mg 0.543mg 41%
Protein 0.84g 21.38g 41%
Vitamin B3 0.037mg 5.048mg 31%
Phosphorus 3mg 220mg 31%
Sodium 735mg 55mg 30%
Cholesterol 0mg 67mg 22%
Copper 0.251mg 0.079mg 19%
Iron 3.3mg 2mg 16%
Monounsaturated fat 7.888g 2.354g 14%
Vitamin B2 0mg 0.182mg 14%
Fiber 3.2g 0g 13%
Potassium 8mg 375mg 11%
Vitamin E 1.65mg 11%
Calcium 88mg 5mg 8%
Fats 10.68g 5.36g 8%
Vitamin B1 0.003mg 0.075mg 6%
Magnesium 4mg 25mg 5%
Polyunsaturated fat 0.911g 0.189g 5%
Saturated fat 1.415g 1.875g 2%
Carbs 6.26g 0g 2%
Vitamin A 20µg 2µg 2%
Choline 10.3mg 2%
Folate 0µg 3µg 1%
Calories 115kcal 134kcal 1%
Manganese 0.02mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin B5 0.015mg 0%
Vitamin K 1.4µg 1.5µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 0.026mg 1.099mg 0%
Isoleucine 0.031mg 1.09mg 0%
Leucine 0.05mg 2.011mg 0%
Lysine 0.032mg 2.247mg 0%
Methionine 0.012mg 0.621mg 0%
Phenylalanine 0.029mg 0.931mg 0%
Valine 0.038mg 1.152mg 0%
Histidine 0.023mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
4%
Olive
48%
Beefsteak raw
Minerals Daily Need Coverage Score
35%
Olive
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 0.46g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 680mg)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $1.1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.