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  6. Olive vs. Beetroot

Olive vs. Beetroot — In-Depth Nutrition Comparison

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Summary of differences between olive and beetroot

  • Olive has more iron, copper, vitamin E, vitamin A, and calcium, while beetroot has more folate, manganese, and potassium.
  • Olive covers your daily need for iron, 31% more than beetroot.
  • Olive contains 52 times more saturated fat than beetroot. While olive contains 1.415g of saturated fat, beetroot contains only 0.027g.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Beets, raw.

Infographic

Olive vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +450%
Contains more IronIron +312.5%
Contains more CopperCopper +234.7%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +475%
Contains more PotassiumPotassium +3962.5%
Contains more ZincZinc +59.1%
Contains more PhosphorusPhosphorus +1233.3%
Contains less SodiumSodium -89.4%
Contains more ManganeseManganese +1545%

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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +4025%
Contains more Vitamin KVitamin K +600%
Contains more Vitamin CVitamin C +444.4%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +802.7%
Contains more Vitamin B5Vitamin B5 +933.3%
Contains more Vitamin B6Vitamin B6 +644.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Beetroot DV% diff.
Iron 3.3mg 0.8mg 31%
Sodium 735mg 78mg 29%
Folate 0µg 109µg 27%
Copper 0.251mg 0.075mg 20%
Monounsaturated fat 7.888g 0.032g 20%
Fats 10.68g 0.17g 16%
Manganese 0.02mg 0.329mg 13%
Vitamin E 1.65mg 0.04mg 11%
Potassium 8mg 325mg 9%
Calcium 88mg 16mg 7%
Saturated fat 1.415g 0.027g 6%
Polyunsaturated fat 0.911g 0.06g 6%
Magnesium 4mg 23mg 5%
Phosphorus 3mg 40mg 5%
Calories 115kcal 43kcal 4%
Vitamin C 0.9mg 4.9mg 4%
Vitamin B6 0.009mg 0.067mg 4%
Vitamin B2 0mg 0.04mg 3%
Vitamin B5 0.015mg 0.155mg 3%
Protein 0.84g 1.61g 2%
Fiber 3.2g 2.8g 2%
Vitamin A 20µg 2µg 2%
Vitamin B1 0.003mg 0.031mg 2%
Vitamin B3 0.037mg 0.334mg 2%
Carbs 6.26g 9.56g 1%
Zinc 0.22mg 0.35mg 1%
Vitamin K 1.4µg 0.2µg 1%
Choline 10.3mg 6mg 1%
Protein per 100 calories 0.73g 3.7g N/A
Calories per 10 g protein 1369kcal 267kcal N/A
Weight per 100 calories 87g 233g N/A
Unsaturated / Saturated Fat ratio 6.2 3.4 N/A
Net carbs 3.06g 6.76g N/A
Sugar 0g 6.76g N/A
Selenium 0.9µg 0.7µg 0%
Tryptophan 0.019mg 0%
Threonine 0.026mg 0.047mg 0%
Isoleucine 0.031mg 0.048mg 0%
Leucine 0.05mg 0.068mg 0%
Lysine 0.032mg 0.058mg 0%
Methionine 0.012mg 0.018mg 0%
Phenylalanine 0.029mg 0.046mg 0%
Valine 0.038mg 0.056mg 0%
Histidine 0.023mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +6182.4%
Contains more OtherOther +106.5%
Contains more ProteinProtein +91.7%
Contains more CarbsCarbs +52.7%
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +24550%
Contains more Poly. FatPolyunsaturated fat +1418.3%
Contains less Sat. FatSaturated fat -98.1%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.