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Olive vs. Black pepper — In-Depth Nutrition Comparison

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Summary of differences between olive and black pepper

  • The amount of manganese, vitamin K, copper, fiber, iron, magnesium, potassium, calcium, and vitamin B5 in black pepper is higher than in olive.
  • Black pepper covers your daily need for manganese, 554% more than olive.
  • Olive contains 37 times more sodium than black pepper. While olive contains 735mg of sodium, black pepper contains only 20mg.

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

Infographic

Olive vs Black 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
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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more MagnesiumMagnesium +4175%
Contains more CalciumCalcium +403.4%
Contains more PotassiumPotassium +16512.5%
Contains more IronIron +194.2%
Contains more CopperCopper +429.9%
Contains more ZincZinc +440.9%
Contains more PhosphorusPhosphorus +5166.7%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +63665%
Contains more SeleniumSelenium +444.4%

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
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 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +58.7%
Contains more Vitamin AVitamin A +35%
Contains more Vitamin B1Vitamin B1 +3500%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2989.2%
Contains more Vitamin B5Vitamin B5 +9226.7%
Contains more Vitamin B6Vitamin B6 +3133.3%
Contains more Vitamin KVitamin K +11592.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more FatsFats +227.6%
Contains more WaterWater +542%
Contains more ProteinProtein +1136.9%
Contains more CarbsCarbs +921.6%
Contains more OtherOther +345.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains more Mono. FatMonounsaturated fat +967.4%
~equal in Saturated fat ~1.392g
~equal in Polyunsaturated fat ~0.998g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Black pepper DV% diff.
Manganese 0.02mg 12.753mg 554%
Vitamin K 1.4µg 163.7µg 135%
Copper 0.251mg 1.33mg 120%
Fiber 3.2g 25.3g 88%
Iron 3.3mg 9.71mg 80%
Magnesium 4mg 171mg 40%
Potassium 8mg 1329mg 39%
Calcium 88mg 443mg 36%
Sodium 735mg 20mg 31%
Vitamin B5 0.015mg 1.399mg 28%
Vitamin B6 0.009mg 0.291mg 22%
Phosphorus 3mg 158mg 22%
Protein 0.84g 10.39g 19%
Carbs 6.26g 63.95g 19%
Monounsaturated fat 7.888g 0.739g 18%
Vitamin B2 0mg 0.18mg 14%
Fats 10.68g 3.26g 11%
Zinc 0.22mg 1.19mg 9%
Vitamin B1 0.003mg 0.108mg 9%
Vitamin B3 0.037mg 1.143mg 7%
Calories 115kcal 251kcal 7%
Selenium 0.9µg 4.9µg 7%
Vitamin E 1.65mg 1.04mg 4%
Folate 0µg 17µg 4%
Vitamin A 20µg 27µg 1%
Vitamin C 0.9mg 0mg 1%
Polyunsaturated fat 0.911g 0.998g 1%
Net carbs 3.06g 38.65g N/A
Sugar 0g 0.64g N/A
Choline 10.3mg 11.3mg 0%
Saturated fat 1.415g 1.392g 0%
Tryptophan 0.058mg 0%
Threonine 0.026mg 0.244mg 0%
Isoleucine 0.031mg 0.366mg 0%
Leucine 0.05mg 1.014mg 0%
Lysine 0.032mg 0.244mg 0%
Methionine 0.012mg 0.096mg 0%
Phenylalanine 0.029mg 0.446mg 0%
Valine 0.038mg 0.547mg 0%
Histidine 0.023mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Black pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
54%
Black pepper
Minerals Daily Need Coverage Score
35%
Olive
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 715mg)
Which food is lower in Saturated fat?
Black pepper
Black pepper is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Black pepper
Black pepper is cheaper (difference - $1)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.