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  6. Olive vs. Bell pepper

Olive vs. Bell pepper — In-Depth Nutrition Comparison

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What are the main differences between olive and bell peppers?

  • Olive is richer in iron, copper, vitamin E, calcium, and fiber, yet bell peppers are richer in vitamin C and vitamin B6.
  • Bell peppers' daily need coverage for vitamin C is 88% higher.
  • Olive has 245 times more sodium than bell peppers. Olive has 735mg of sodium, while bell peppers have 3mg.

We used Olives, ripe, canned (small-extra large) and Peppers, sweet, green, raw types in this comparison.

Infographic

Olive vs Bell pepper 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
5
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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more CalciumCalcium +780%
Contains more IronIron +870.6%
Contains more CopperCopper +280.3%
Contains more ZincZinc +69.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +2087.5%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +510%

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
2
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin EVitamin E +345.9%
Contains more CholineCholine +87.3%
Contains more Vitamin CVitamin C +8833.3%
Contains more Vitamin B1Vitamin B1 +1800%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1197.3%
Contains more Vitamin B5Vitamin B5 +560%
Contains more Vitamin B6Vitamin B6 +2388.9%
Contains more Vitamin KVitamin K +428.6%
Contains more FolateFolate +∞%
~equal in Vitamin A ~18µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Bell pepper DV% diff.
Vitamin C 0.9mg 80.4mg 88%
Iron 3.3mg 0.34mg 37%
Sodium 735mg 3mg 32%
Copper 0.251mg 0.066mg 21%
Monounsaturated fat 7.888g 0.008g 20%
Vitamin B6 0.009mg 0.224mg 17%
Fats 10.68g 0.17g 16%
Vitamin E 1.65mg 0.37mg 9%
Calcium 88mg 10mg 8%
Polyunsaturated fat 0.911g 0.062g 6%
Saturated fat 1.415g 0.058g 6%
Fiber 3.2g 1.7g 6%
Calories 115kcal 20kcal 5%
Vitamin K 1.4µg 7.4µg 5%
Vitamin B1 0.003mg 0.057mg 5%
Potassium 8mg 175mg 5%
Manganese 0.02mg 0.122mg 4%
Vitamin B3 0.037mg 0.48mg 3%
Folate 0µg 10µg 3%
Phosphorus 3mg 20mg 2%
Selenium 0.9µg 0µg 2%
Vitamin B2 0mg 0.028mg 2%
Vitamin B5 0.015mg 0.099mg 2%
Carbs 6.26g 4.64g 1%
Choline 10.3mg 5.5mg 1%
Magnesium 4mg 10mg 1%
Fructose 1.12g 1%
Zinc 0.22mg 0.13mg 1%
Protein 0.84g 0.86g 0%
Net carbs 3.06g 2.94g N/A
Sugar 0g 2.4g N/A
Vitamin A 20µg 18µg 0%
Tryptophan 0.012mg 0%
Threonine 0.026mg 0.036mg 0%
Isoleucine 0.031mg 0.024mg 0%
Leucine 0.05mg 0.036mg 0%
Lysine 0.032mg 0.039mg 0%
Methionine 0.012mg 0.007mg 0%
Phenylalanine 0.029mg 0.092mg 0%
Valine 0.038mg 0.036mg 0%
Histidine 0.023mg 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more FatsFats +6182.4%
Contains more CarbsCarbs +34.9%
Contains more OtherOther +406.8%
Contains more WaterWater +17.4%
~equal in Protein ~0.86g

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +98500%
Contains more Poly. FatPolyunsaturated fat +1369.4%
Contains less Sat. FatSaturated fat -95.9%

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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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.