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  6. Olive vs. Cocoa bean

Olive vs. Cocoa bean — In-Depth Nutrition Comparison

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How are olive and cocoa bean different?

  • Cocoa bean has more copper, manganese, iron, magnesium, fiber, phosphorus, potassium, zinc, and vitamin B2 than olive.
  • Daily need coverage for copper for cocoa bean is 373% higher.
  • Olive has less saturated fat.

Olives, ripe, canned (small-extra large) and Cocoa, dry powder, unsweetened, processed with alkali are the varieties used in this article.

Infographic

Olive vs Cocoa bean 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
0
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +11800%
Contains more CalciumCalcium +26.1%
Contains more PotassiumPotassium +31262.5%
Contains more IronIron +370.3%
Contains more CopperCopper +1337.1%
Contains more ZincZinc +2795.5%
Contains more PhosphorusPhosphorus +24166.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +18585%
Contains more SeleniumSelenium +1366.7%

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1550%
Contains more Vitamin B1Vitamin B1 +3566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6386.5%
Contains more Vitamin B5Vitamin B5 +1593.3%
Contains more Vitamin B6Vitamin B6 +1211.1%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +10.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +2862.6%
Contains more ProteinProtein +2054.8%
Contains more FatsFats +22.7%
Contains more CarbsCarbs +831.3%
Contains more OtherOther +249.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +79.7%
Contains more Poly. FatPolyunsaturated fat +116.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Cocoa bean DV% diff.
Copper 0.251mg 3.607mg 373%
Manganese 0.02mg 3.737mg 162%
Iron 3.3mg 15.52mg 153%
Magnesium 4mg 476mg 112%
Fiber 3.2g 29.8g 106%
Phosphorus 3mg 728mg 104%
Potassium 8mg 2509mg 74%
Zinc 0.22mg 6.37mg 56%
Vitamin B2 0mg 0.46mg 35%
Protein 0.84g 18.1g 35%
Sodium 735mg 19mg 31%
Saturated fat 1.415g 7.76g 29%
Selenium 0.9µg 13.2µg 22%
Caffeine 0mg 78mg 20%
Carbs 6.26g 58.3g 17%
Vitamin B3 0.037mg 2.4mg 15%
Vitamin E 1.65mg 0.1mg 10%
Monounsaturated fat 7.888g 4.39g 9%
Vitamin B1 0.003mg 0.11mg 9%
Vitamin B6 0.009mg 0.118mg 8%
Folate 0µg 32µg 8%
Calories 115kcal 220kcal 5%
Vitamin B5 0.015mg 0.254mg 5%
Fats 10.68g 13.1g 4%
Polyunsaturated fat 0.911g 0.42g 3%
Calcium 88mg 111mg 2%
Vitamin A 20µg 0µg 2%
Vitamin K 1.4µg 2.4µg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 28.5g N/A
Sugar 0g 1.76g N/A
Choline 10.3mg 11.4mg 0%
Tryptophan 0.271mg 0%
Threonine 0.026mg 0.716mg 0%
Isoleucine 0.031mg 0.701mg 0%
Leucine 0.05mg 1.097mg 0%
Lysine 0.032mg 0.907mg 0%
Methionine 0.012mg 0.187mg 0%
Phenylalanine 0.029mg 0.869mg 0%
Valine 0.038mg 1.086mg 0%
Histidine 0.023mg 0.312mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Cocoa bean
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
20%
Cocoa bean
Minerals Daily Need Coverage Score
35%
Olive
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.76g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 6.345g)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 716mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $0.9)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
Cocoa bean
Cocoa bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.