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  6. Olive vs. Chuck steak

Olive vs. Chuck steak — In-Depth Nutrition Comparison

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Summary of differences between olive and chuck steak

  • Olive has more copper, while chuck steak has more vitamin B12, zinc, selenium, vitamin B3, vitamin B6, and phosphorus.
  • Chuck steak covers your daily need for vitamin B12, 126% more than olive.
  • Olive contains 10 times more sodium than chuck steak. While olive contains 735mg of sodium, chuck steak contains only 71mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Olive vs Chuck steak 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more CalciumCalcium +450%
Contains more IronIron +34.7%
Contains more CopperCopper +226%
Contains more ManganeseManganese +66.7%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +3962.5%
Contains more ZincZinc +3845.5%
Contains more PhosphorusPhosphorus +6333.3%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +2955.6%

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
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 0% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +185.7%
Contains more Vitamin EVitamin E +1550%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2100%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +12502.7%
Contains more Vitamin B5Vitamin B5 +4913.3%
Contains more Vitamin B6Vitamin B6 +4044.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +667%

All nutrients comparison - raw data values

Nutrient Olive Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.22mg 8.68mg 77%
Protein 0.84g 24.98g 48%
Selenium 0.9µg 27.5µg 48%
Saturated fat 1.415g 8.66g 33%
Sodium 735mg 71mg 29%
Vitamin B3 0.037mg 4.663mg 29%
Cholesterol 0mg 87mg 29%
Vitamin B6 0.009mg 0.373mg 28%
Phosphorus 3mg 193mg 27%
Copper 0.251mg 0.077mg 19%
Vitamin B5 0.015mg 0.752mg 15%
Vitamin B2 0mg 0.191mg 15%
Fats 10.68g 19.64g 14%
Fiber 3.2g 0g 13%
Choline 10.3mg 79mg 12%
Iron 3.3mg 2.45mg 11%
Vitamin E 1.65mg 0.1mg 10%
Potassium 8mg 325mg 9%
Calories 115kcal 277kcal 8%
Calcium 88mg 16mg 7%
Vitamin B1 0.003mg 0.066mg 5%
Magnesium 4mg 22mg 4%
Monounsaturated fat 7.888g 9.457g 4%
Carbs 6.26g 0g 2%
Folate 0µg 6µg 2%
Polyunsaturated fat 0.911g 0.81g 1%
Vitamin C 0.9mg 0mg 1%
Vitamin A 20µg 7µg 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 3.06g 0g N/A
Manganese 0.02mg 0.012mg 0%
Vitamin K 1.4µg 1.6µg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.281mg 0%
Threonine 0.026mg 1.099mg 0%
Isoleucine 0.031mg 1.062mg 0%
Leucine 0.05mg 2.009mg 0%
Lysine 0.032mg 2.184mg 0%
Methionine 0.012mg 0.709mg 0%
Phenylalanine 0.029mg 0.951mg 0%
Valine 0.038mg 1.129mg 0%
Histidine 0.023mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +44.9%
Contains more OtherOther +1293.8%
Contains more ProteinProtein +2873.8%
Contains more FatsFats +83.9%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -83.7%
Contains more Poly. FatPolyunsaturated fat +12.5%
Contains more Mono. FatMonounsaturated fat +19.9%

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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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.