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Olive vs. Chinook salmon — In-Depth Nutrition Comparison

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Summary of differences between olive and chinook salmon

  • Olive has more iron and copper, while chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than olive.
  • Olive contains 12 times more sodium than chinook salmon. While olive contains 735mg of sodium, chinook salmon contains only 60mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Fish, salmon, chinook, cooked, dry heat.

Infographic

Olive vs Chinook salmon 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
3
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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +214.3%
Contains more IronIron +262.6%
Contains more CopperCopper +373.6%
Contains more MagnesiumMagnesium +2950%
Contains more PotassiumPotassium +6212.5%
Contains more ZincZinc +154.5%
Contains more PhosphorusPhosphorus +12266.7%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +5100%
~equal in Manganese ~0.019mg

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
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +355.6%
Contains more Vitamin AVitamin A +645%
Contains more Vitamin B1Vitamin B1 +1366.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +27048.6%
Contains more Vitamin B5Vitamin B5 +5666.7%
Contains more Vitamin B6Vitamin B6 +5033.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.9%
Contains more OtherOther +-147.4%
Contains more ProteinProtein +2961.9%
Contains more FatsFats +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +37.4%
Contains more Poly. FatPolyunsaturated fat +192.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Chinook salmon
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 0.9µg 46.8µg 83%
Vitamin B3 0.037mg 10.045mg 63%
Phosphorus 3mg 371mg 53%
Protein 0.84g 25.72g 50%
Vitamin B6 0.009mg 0.462mg 35%
Iron 3.3mg 0.91mg 30%
Sodium 735mg 60mg 29%
Cholesterol 0mg 85mg 28%
Magnesium 4mg 122mg 28%
Copper 0.251mg 0.053mg 22%
Vitamin B5 0.015mg 0.865mg 17%
Potassium 8mg 505mg 15%
Vitamin A 20µg 149µg 14%
Fiber 3.2g 0g 13%
Vitamin B2 0mg 0.154mg 12%
Polyunsaturated fat 0.911g 2.662g 12%
Vitamin E 1.65mg 11%
Folate 0µg 35µg 9%
Saturated fat 1.415g 3.214g 8%
Calories 115kcal 231kcal 6%
Calcium 88mg 28mg 6%
Monounsaturated fat 7.888g 5.742g 5%
Vitamin C 0.9mg 4.1mg 4%
Fats 10.68g 13.38g 4%
Vitamin B1 0.003mg 0.044mg 3%
Zinc 0.22mg 0.56mg 3%
Carbs 6.26g 0g 2%
Choline 10.3mg 2%
Vitamin K 1.4µg 1%
Net carbs 3.06g 0g N/A
Manganese 0.02mg 0.019mg 0%
Tryptophan 0.288mg 0%
Threonine 0.026mg 1.127mg 0%
Isoleucine 0.031mg 1.185mg 0%
Leucine 0.05mg 2.09mg 0%
Lysine 0.032mg 2.362mg 0%
Methionine 0.012mg 0.761mg 0%
Phenylalanine 0.029mg 1.004mg 0%
Valine 0.038mg 1.325mg 0%
Histidine 0.023mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Chinook salmon
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
65%
Chinook salmon
Minerals Daily Need Coverage Score
35%
Olive
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 1.799g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $11.5)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 675mg)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
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

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.