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  6. Olive vs. Wheat Bread

Olive vs. Wheat Bread — In-Depth Nutrition Comparison

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How are olive and wheat Bread different?

  • Wheat Bread is higher than olive in selenium, manganese, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, magnesium, zinc, and vitamin B6.
  • Wheat Bread covers your daily need for selenium, 59% more than olive.

Olives, ripe, canned (small-extra large) and Bread, wheat, toasted types were used in this article.

Infographic

Olive vs Wheat Bread 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
1
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more CopperCopper +26.8%
Contains more MagnesiumMagnesium +1375%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +2687.5%
Contains more IronIron +23.9%
Contains more ZincZinc +568.2%
Contains more PhosphorusPhosphorus +6166.7%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +6785%
Contains more SeleniumSelenium +3611.1%

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
3
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin B1Vitamin B1 +14533.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +16791.9%
Contains more Vitamin B5Vitamin B5 +2940%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin KVitamin K +307.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +114.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +150.1%
Contains more WaterWater +230.1%
Contains more ProteinProtein +1442.9%
Contains more CarbsCarbs +790.9%
Contains more OtherOther +24.2%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +674.1%
Contains less Sat. FatSaturated fat -30.1%
Contains more Poly. FatPolyunsaturated fat +88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Wheat Bread
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 Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive Wheat Bread DV% diff.
Selenium 0.9µg 33.4µg 59%
Manganese 0.02mg 1.377mg 59%
Vitamin B3 0.037mg 6.25mg 39%
Vitamin B1 0.003mg 0.439mg 36%
Vitamin B2 0mg 0.382mg 29%
Phosphorus 3mg 188mg 26%
Protein 0.84g 12.96g 24%
Folate 0µg 86µg 22%
Monounsaturated fat 7.888g 1.019g 17%
Carbs 6.26g 55.77g 17%
Magnesium 4mg 59mg 13%
Zinc 0.22mg 1.47mg 11%
Vitamin B6 0.009mg 0.153mg 11%
Calories 115kcal 313kcal 10%
Iron 3.3mg 4.09mg 10%
Fats 10.68g 4.27g 10%
Vitamin E 1.65mg 0.24mg 9%
Vitamin B5 0.015mg 0.456mg 9%
Calcium 88mg 165mg 8%
Copper 0.251mg 0.198mg 6%
Sodium 735mg 601mg 6%
Fiber 3.2g 4.7g 6%
Potassium 8mg 223mg 6%
Polyunsaturated fat 0.911g 1.72g 5%
Vitamin K 1.4µg 5.7µg 4%
Saturated fat 1.415g 0.989g 2%
Choline 10.3mg 22.1mg 2%
Vitamin A 20µg 0µg 2%
Vitamin C 0.9mg 0.2mg 1%
Net carbs 3.06g 51.07g N/A
Sugar 0g 6.42g N/A
Tryptophan 0.092mg 0%
Threonine 0.026mg 0.299mg 0%
Isoleucine 0.031mg 0.258mg 0%
Leucine 0.05mg 0.461mg 0%
Lysine 0.032mg 0.215mg 0%
Methionine 0.012mg 0.105mg 0%
Phenylalanine 0.029mg 0.315mg 0%
Valine 0.038mg 0.31mg 0%
Histidine 0.023mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Wheat Bread
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
36%
Wheat Bread
Minerals Daily Need Coverage Score
35%
Olive
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 134mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 0.426g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.2)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.42g)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.