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Olive vs. Carrot — In-Depth Nutrition Comparison

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What are the differences between olive and carrots?

  • Olive is higher in iron, copper, and vitamin E, yet carrots are higher in vitamin A, vitamin B6, vitamin K, potassium, and vitamin B3.
  • Carrots' daily need coverage for vitamin A is 326% more.
  • Olive has 38 times more saturated fat than carrots. While olive has 1.415g of saturated fat, carrots have only 0.037g.

We used Olives, ripe, canned (small-extra large) and Carrots, raw types in this article.

Infographic

Olive vs Carrot 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
4
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%
Carrot
Carrot
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more CalciumCalcium +166.7%
Contains more IronIron +1000%
Contains more CopperCopper +457.8%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +3900%
Contains more PhosphorusPhosphorus +1066.7%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +615%
~equal in Zinc ~0.24mg

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Carrot
Carrot
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin CVitamin C +555.6%
Contains more Vitamin AVitamin A +4075%
Contains more Vitamin B1Vitamin B1 +2100%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2556.8%
Contains more Vitamin B5Vitamin B5 +1720%
Contains more Vitamin B6Vitamin B6 +1433.3%
Contains more Vitamin KVitamin K +842.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Carrot DV% diff.
Vitamin A 20µg 835µg 91%
Iron 3.3mg 0.3mg 38%
Sodium 735mg 69mg 29%
Copper 0.251mg 0.045mg 23%
Monounsaturated fat 7.888g 0.014g 20%
Fats 10.68g 0.24g 16%
Vitamin B6 0.009mg 0.138mg 10%
Vitamin K 1.4µg 13.2µg 10%
Potassium 8mg 320mg 9%
Vitamin E 1.65mg 0.66mg 7%
Vitamin C 0.9mg 5.9mg 6%
Calcium 88mg 33mg 6%
Vitamin B3 0.037mg 0.983mg 6%
Saturated fat 1.415g 0.037g 6%
Phosphorus 3mg 35mg 5%
Manganese 0.02mg 0.143mg 5%
Vitamin B1 0.003mg 0.066mg 5%
Vitamin B5 0.015mg 0.273mg 5%
Folate 0µg 19µg 5%
Polyunsaturated fat 0.911g 0.117g 5%
Calories 115kcal 41kcal 4%
Vitamin B2 0mg 0.058mg 4%
Magnesium 4mg 12mg 2%
Fiber 3.2g 2.8g 2%
Carbs 6.26g 9.58g 1%
Starch 1.43g 1%
Selenium 0.9µg 0.1µg 1%
Fructose 0.55g 1%
Protein 0.84g 0.93g 0%
Protein per 100 calories 0.73g 2.3g N/A
Calories per 10 g protein 1369kcal 441kcal N/A
Weight per 100 calories 87g 244g N/A
Unsaturated / Saturated Fat ratio 6.2 3.5 N/A
Net carbs 3.06g 6.78g N/A
Sugar 0g 4.74g N/A
Zinc 0.22mg 0.24mg 0%
Choline 10.3mg 8.8mg 0%
Tryptophan 0.012mg 0%
Threonine 0.026mg 0.191mg 0%
Isoleucine 0.031mg 0.077mg 0%
Leucine 0.05mg 0.102mg 0%
Lysine 0.032mg 0.101mg 0%
Methionine 0.012mg 0.02mg 0%
Phenylalanine 0.029mg 0.061mg 0%
Valine 0.038mg 0.069mg 0%
Histidine 0.023mg 0.04mg 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
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more FatsFats +4350%
Contains more OtherOther +132.3%
Contains more ProteinProtein +10.7%
Contains more CarbsCarbs +53%
Contains more WaterWater +10.4%

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
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +56242.9%
Contains more Poly. FatPolyunsaturated fat +678.6%
Contains less Sat. FatSaturated fat -97.4%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.