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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 , and Calcium, while Beetroot has more Folate, Manganese, Potassium, and Phosphorus.
  • Olive covers your daily need of 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
Contains more Iron +312.5%
Contains more Calcium +450%
Contains more Copper +234.7%
Contains more Potassium +3962.5%
Contains more Magnesium +475%
Contains more Zinc +59.1%
Contains more Phosphorus +1233.3%
Contains less Sodium -89.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Iron +312.5%
Contains more Calcium +450%
Contains more Copper +234.7%
Contains more Potassium +3962.5%
Contains more Magnesium +475%
Contains more Zinc +59.1%
Contains more Phosphorus +1233.3%
Contains less Sodium -89.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
Contains more Vitamin A +1121.2%
Contains more Vitamin E +4025%
Contains more Vitamin K +600%
Contains more Vitamin C +444.4%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +802.7%
Contains more Vitamin B5 +933.3%
Contains more Vitamin B6 +644.4%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin A +1121.2%
Contains more Vitamin E +4025%
Contains more Vitamin K +600%
Contains more Vitamin C +444.4%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +802.7%
Contains more Vitamin B5 +933.3%
Contains more Vitamin B6 +644.4%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
12
Beetroot
Mineral Summary Score
43
Olive
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
10%
Beetroot
Carbohydrates
6%
Olive
10%
Beetroot
Fats
49%
Olive
1%
Beetroot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.76g)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 657mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 1.388g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 64)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $3)
Which food is richer in vitamins?
Beetroot
Beetroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Olive Beetroot Opinion
Calories 115 43 Olive
Protein 0.84 1.61 Beetroot
Fats 10.68 0.17 Olive
Vitamin C 0.9 4.9 Beetroot
Net carbs 3.059999942779541 6.760000228881836 Beetroot
Carbs 6.26 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.8 Olive
Calcium 88 16 Olive
Potassium 8 325 Beetroot
Magnesium 4 23 Beetroot
Sugar 0 6.76 Olive
Fiber 3.2 2.8 Olive
Copper 0.251 0.075 Olive
Zinc 0.22 0.35 Beetroot
Starch
Phosphorus 3 40 Beetroot
Sodium 735 78 Beetroot
Vitamin A 403 33 Olive
Vitamin E 1.65 0.04 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.031 Beetroot
Vitamin B2 0 0.04 Beetroot
Vitamin B3 0.037 0.334 Beetroot
Vitamin B5 0.015 0.155 Beetroot
Vitamin B6 0.009 0.067 Beetroot
Vitamin B12 0 0
Vitamin K 1.4 0.2 Olive
Folate 0 109 Beetroot
Trans Fat 0 0
Saturated Fat 1.415 0.027 Beetroot
Monounsaturated Fat 7.888 0.032 Olive
Polyunsaturated fat 0.911 0.06 Olive
Tryptophan 0.019 Beetroot
Threonine 0.026 0.047 Beetroot
Isoleucine 0.031 0.048 Beetroot
Leucine 0.05 0.068 Beetroot
Lysine 0.032 0.058 Beetroot
Methionine 0.012 0.018 Beetroot
Phenylalanine 0.029 0.046 Beetroot
Valine 0.038 0.056 Beetroot
Histidine 0.023 0.021 Olive
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.