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Olive vs. Butter — In-Depth Nutrition Comparison

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How are olive and butter different?

  • Olive is richer in iron, copper, fiber, and calcium, while butter is higher in vitamin A and vitamin B12.
  • Butter covers your daily need for saturated fat, 245% more than olive.
  • Butter is lower in sodium.

Olives, ripe, canned (small-extra large) and Butter, without salt types were used in this article.

Infographic

Olive vs Butter 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
6
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%
Butter
Butter
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +266.7%
Contains more IronIron +16400%
Contains more CopperCopper +1468.8%
Contains more ZincZinc +144.4%
Contains more ManganeseManganese +400%
Contains more PotassiumPotassium +200%
Contains more PhosphorusPhosphorus +700%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +11.1%

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
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%
Butter
Butter
10
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin AVitamin A +3320%
Contains more Vitamin EVitamin E +40.6%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more Vitamin B5Vitamin B5 +633.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +∞%
Contains more CholineCholine +82.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Olive Butter DV% diff.
Saturated fat 1.415g 50.489g 223%
Fats 10.68g 81.11g 108%
Vitamin A 20µg 684µg 74%
Cholesterol 0mg 215mg 72%
Iron 3.3mg 0.02mg 41%
Monounsaturated fat 7.888g 23.43g 39%
Sodium 735mg 11mg 31%
Calories 115kcal 717kcal 30%
Copper 0.251mg 0.016mg 26%
Polyunsaturated fat 0.911g 3.01g 14%
Fiber 3.2g 0g 13%
Vitamin B12 0µg 0.17µg 7%
Calcium 88mg 24mg 6%
Vitamin K 1.4µg 7µg 5%
Vitamin E 1.65mg 2.32mg 4%
Vitamin B2 0mg 0.034mg 3%
Phosphorus 3mg 24mg 3%
Vitamin B5 0.015mg 0.11mg 2%
Choline 10.3mg 18.8mg 2%
Carbs 6.26g 0.06g 2%
Vitamin C 0.9mg 0mg 1%
Manganese 0.02mg 0.004mg 1%
Zinc 0.22mg 0.09mg 1%
Folate 0µg 3µg 1%
Protein 0.84g 0.85g 0%
Net carbs 3.06g 0.06g N/A
Magnesium 4mg 2mg 0%
Potassium 8mg 24mg 0%
Sugar 0g 0.06g N/A
Selenium 0.9µg 1µg 0%
Vitamin B1 0.003mg 0.005mg 0%
Vitamin B3 0.037mg 0.042mg 0%
Vitamin B6 0.009mg 0.003mg 0%
Tryptophan 0.012mg 0%
Threonine 0.026mg 0.038mg 0%
Isoleucine 0.031mg 0.051mg 0%
Leucine 0.05mg 0.083mg 0%
Lysine 0.032mg 0.067mg 0%
Methionine 0.012mg 0.021mg 0%
Phenylalanine 0.029mg 0.041mg 0%
Valine 0.038mg 0.057mg 0%
Histidine 0.023mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

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
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more CarbsCarbs +10333.3%
Contains more WaterWater +345.9%
Contains more OtherOther +5475%
Contains more FatsFats +659.5%
~equal in Protein ~0.85g

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
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +197%
Contains more Poly. FatPolyunsaturated fat +230.4%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.