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Olive vs Carrot - In-Depth Nutrition Comparison

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What are the differences between Olive and Carrot?

  • Olive is higher in Iron, Copper, and Vitamin E , yet Carrot is higher in Vitamin A RAE, Vitamin B6, Vitamin K, Potassium, and Vitamin B3.
  • Carrot's daily need coverage for Vitamin A RAE is 91% more.
  • Olive has 38 times more Saturated Fat than Carrot. While Olive has 1.415g of Saturated Fat, Carrot has only 0.037g.

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

Infographic

Olive vs Carrot infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
5
Carrot
Contains more Calcium +166.7%
Contains more Iron +1000%
Contains more Copper +457.8%
Contains more Magnesium +200%
Contains more Phosphorus +1066.7%
Contains more Potassium +3900%
Contains less Sodium -90.6%
Equal in Zinc - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Contains more Calcium +166.7%
Contains more Iron +1000%
Contains more Copper +457.8%
Contains more Magnesium +200%
Contains more Phosphorus +1066.7%
Contains more Potassium +3900%
Contains less Sodium -90.6%
Equal in Zinc - 0.24

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
1
:
9
Carrot
Contains more Vitamin E +150%
Contains more Vitamin A +4045.4%
Contains more Vitamin C +555.6%
Contains more Vitamin B1 +2100%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2556.8%
Contains more Vitamin B5 +1720%
Contains more Vitamin B6 +1433.3%
Contains more Folate +∞%
Contains more Vitamin K +842.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +150%
Contains more Vitamin A +4045.4%
Contains more Vitamin C +555.6%
Contains more Vitamin B1 +2100%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2556.8%
Contains more Vitamin B5 +1720%
Contains more Vitamin B6 +1433.3%
Contains more Folate +∞%
Contains more Vitamin K +842.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Carrot
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Carrot Opinion
Net carbs 3.06g 6.78g Carrot
Protein 0.84g 0.93g Carrot
Fats 10.68g 0.24g Olive
Carbs 6.26g 9.58g Carrot
Calories 115kcal 41kcal Olive
Starch g 1.43g Carrot
Fructose g 0.55g Carrot
Sugar 0g 4.74g Olive
Fiber 3.2g 2.8g Olive
Calcium 88mg 33mg Olive
Iron 3.3mg 0.3mg Olive
Magnesium 4mg 12mg Carrot
Phosphorus 3mg 35mg Carrot
Potassium 8mg 320mg Carrot
Sodium 735mg 69mg Carrot
Zinc 0.22mg 0.24mg Carrot
Copper 0.251mg 0.045mg Olive
Vitamin A 403IU 16706IU Carrot
Vitamin E 1.65mg 0.66mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 5.9mg Carrot
Vitamin B1 0.003mg 0.066mg Carrot
Vitamin B2 0mg 0.058mg Carrot
Vitamin B3 0.037mg 0.983mg Carrot
Vitamin B5 0.015mg 0.273mg Carrot
Vitamin B6 0.009mg 0.138mg Carrot
Folate 0µg 19µg Carrot
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 13.2µg Carrot
Tryptophan mg 0.012mg Carrot
Threonine 0.026mg 0.191mg Carrot
Isoleucine 0.031mg 0.077mg Carrot
Leucine 0.05mg 0.102mg Carrot
Lysine 0.032mg 0.101mg Carrot
Methionine 0.012mg 0.02mg Carrot
Phenylalanine 0.029mg 0.061mg Carrot
Valine 0.038mg 0.069mg Carrot
Histidine 0.023mg 0.04mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.037g Carrot
Monounsaturated Fat 7.888g 0.014g Olive
Polyunsaturated fat 0.911g 0.117g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
98
Carrot
Mineral Summary Score
43
Olive
13
Carrot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
6%
Carrot
Carbohydrates
6%
Olive
10%
Carrot
Fats
49%
Olive
1%
Carrot

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.74g)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 666mg)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 1.378g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 39)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $3.1)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.