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Olive vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between olive and cassava?

  • Olive is higher in iron, copper, vitamin E, vitamin A, and calcium, yet cassava is higher in vitamin C, manganese, potassium, and vitamin B1.
  • Olive's daily need coverage for iron is 38% more.
  • Olive has 53 times more sodium than cassava. While olive has 735mg of sodium, cassava has only 14mg.

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

Infographic

Olive vs Cassava 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +450%
Contains more IronIron +1122.2%
Contains more CopperCopper +151%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +3287.5%
Contains more ZincZinc +54.5%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1820%

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 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%
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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +768.4%
Contains more Vitamin CVitamin C +2188.9%
Contains more Vitamin B1Vitamin B1 +2800%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2208.1%
Contains more Vitamin B5Vitamin B5 +613.3%
Contains more Vitamin B6Vitamin B6 +877.8%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Cassava DV% diff.
Iron 3.3mg 0.27mg 38%
Sodium 735mg 14mg 31%
Vitamin C 0.9mg 20.6mg 22%
Monounsaturated fat 7.888g 0.075g 20%
Copper 0.251mg 0.1mg 17%
Fats 10.68g 0.28g 16%
Manganese 0.02mg 0.384mg 16%
Carbs 6.26g 38.06g 11%
Vitamin E 1.65mg 0.19mg 10%
Potassium 8mg 271mg 8%
Calcium 88mg 16mg 7%
Vitamin B1 0.003mg 0.087mg 7%
Folate 0µg 27µg 7%
Fiber 3.2g 1.8g 6%
Vitamin B6 0.009mg 0.088mg 6%
Saturated fat 1.415g 0.074g 6%
Polyunsaturated fat 0.911g 0.048g 6%
Vitamin B3 0.037mg 0.854mg 5%
Magnesium 4mg 21mg 4%
Vitamin B2 0mg 0.048mg 4%
Phosphorus 3mg 27mg 3%
Calories 115kcal 160kcal 2%
Vitamin A 20µg 1µg 2%
Vitamin B5 0.015mg 0.107mg 2%
Choline 10.3mg 23.7mg 2%
Protein 0.84g 1.36g 1%
Zinc 0.22mg 0.34mg 1%
Weight per 100 calories 87g 63g N/A
Unsaturated / Saturated Fat ratio 6.2 1.7 N/A
Net carbs 3.06g 36.26g N/A
Sugar 0g 1.7g N/A
Selenium 0.9µg 0.7µg 0%
Vitamin K 1.4µg 1.9µg 0%
Tryptophan 0.019mg 0%
Threonine 0.026mg 0.028mg 0%
Isoleucine 0.031mg 0.027mg 0%
Leucine 0.05mg 0.039mg 0%
Lysine 0.032mg 0.044mg 0%
Methionine 0.012mg 0.011mg 0%
Phenylalanine 0.029mg 0.026mg 0%
Valine 0.038mg 0.035mg 0%
Histidine 0.023mg 0.02mg 0%

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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more FatsFats +3714.3%
Contains more WaterWater +34%
Contains more OtherOther +259.7%
Contains more ProteinProtein +61.9%
Contains more CarbsCarbs +508%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +10417.3%
Contains more Poly. FatPolyunsaturated fat +1797.9%
Contains less Sat. FatSaturated fat -94.8%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.