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  6. Olive vs. Black gram

Olive vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between olive and black gram?

  • Olive has less copper, manganese, magnesium, fiber, folate, phosphorus, iron, potassium, and zinc than black gram.
  • Black gram's daily need coverage for copper is 81% higher.
  • Olive has 19 times more sodium than black gram. Olive has 735mg of sodium, while black gram has 38mg.

We used Olives, ripe, canned (small-extra large) and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Olive vs Black gram 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
0
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +6575%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +12187.5%
Contains more IronIron +129.4%
Contains more CopperCopper +290.8%
Contains more ZincZinc +1422.7%
Contains more PhosphorusPhosphorus +12533.3%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +7535%
Contains more SeleniumSelenium +811.1%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +9000%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3810.8%
Contains more Vitamin B5Vitamin B5 +5940%
Contains more Vitamin B6Vitamin B6 +3022.2%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Black gram DV% diff.
Copper 0.251mg 0.981mg 81%
Manganese 0.02mg 1.527mg 66%
Magnesium 4mg 267mg 63%
Fiber 3.2g 18.3g 60%
Folate 0µg 216µg 54%
Phosphorus 3mg 379mg 54%
Iron 3.3mg 7.57mg 53%
Protein 0.84g 25.21g 49%
Sodium 735mg 38mg 30%
Potassium 8mg 983mg 29%
Zinc 0.22mg 3.35mg 28%
Vitamin B1 0.003mg 0.273mg 23%
Vitamin B6 0.009mg 0.281mg 21%
Monounsaturated fat 7.888g 0.085g 20%
Vitamin B2 0mg 0.254mg 20%
Carbs 6.26g 58.99g 18%
Vitamin B5 0.015mg 0.906mg 18%
Fats 10.68g 1.64g 14%
Selenium 0.9µg 8.2µg 13%
Calories 115kcal 341kcal 11%
Vitamin E 1.65mg 11%
Vitamin B3 0.037mg 1.447mg 9%
Saturated fat 1.415g 0.114g 6%
Calcium 88mg 138mg 5%
Vitamin A 20µg 1µg 2%
Choline 10.3mg 2%
Vitamin C 0.9mg 0mg 1%
Polyunsaturated fat 0.911g 1.071g 1%
Vitamin K 1.4µg 1%
Net carbs 3.06g 40.69g N/A
Tryptophan 0.263mg 0%
Threonine 0.026mg 0.875mg 0%
Isoleucine 0.031mg 1.287mg 0%
Leucine 0.05mg 2.089mg 0%
Lysine 0.032mg 1.674mg 0%
Methionine 0.012mg 0.367mg 0%
Phenylalanine 0.029mg 1.473mg 0%
Valine 0.038mg 1.416mg 0%
Histidine 0.023mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +551.2%
Contains more WaterWater +640.6%
Contains more ProteinProtein +2901.2%
Contains more CarbsCarbs +842.3%
Contains more OtherOther +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +9180%
Contains less Sat. FatSaturated fat -91.9%
Contains more Poly. FatPolyunsaturated fat +17.6%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.