Olive vs. Coconut — In-Depth Nutrition Comparison
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What are the differences between olive and coconut?
- Olive is higher in iron and vitamin E, yet coconut is higher in manganese, fiber, copper, selenium, phosphorus, and potassium.
- Coconut's daily need coverage for saturated fat is 141% more.
- Olive has 37 times more sodium than coconut. While olive has 735mg of sodium, coconut has only 20mg.
We used Olives, ripe, canned (small-extra large) and Nuts, coconut meat, raw types in this article.
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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.
| Contains more CalciumCalcium | +528.6% |
| Contains more IronIron | +35.8% |
| Contains more MagnesiumMagnesium | +700% |
| Contains more PotassiumPotassium | +4350% |
| Contains more CopperCopper | +73.3% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +3666.7% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +7400% |
| Contains more SeleniumSelenium | +1022.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +587.5% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more Vitamin CVitamin C | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +2100% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1359.5% |
| Contains more Vitamin B5Vitamin B5 | +1900% |
| Contains more Vitamin B6Vitamin B6 | +500% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +17.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.415g | 29.698g | 129% |
| Manganese | 0.02mg | 1.5mg | 64% |
| Fats | 10.68g | 33.49g | 35% |
| Sodium | 735mg | 20mg | 31% |
| Fiber | 3.2g | 9g | 23% |
| Copper | 0.251mg | 0.435mg | 20% |
| Selenium | 0.9µg | 10.1µg | 17% |
| Monounsaturated fat | 7.888g | 1.425g | 16% |
| Phosphorus | 3mg | 113mg | 16% |
| Calories | 115kcal | 354kcal | 12% |
| Iron | 3.3mg | 2.43mg | 11% |
| Potassium | 8mg | 356mg | 10% |
| Vitamin E | 1.65mg | 0.24mg | 9% |
| Zinc | 0.22mg | 1.1mg | 8% |
| Calcium | 88mg | 14mg | 7% |
| Magnesium | 4mg | 32mg | 7% |
| Folate | 0µg | 26µg | 7% |
| Vitamin B5 | 0.015mg | 0.3mg | 6% |
| Protein | 0.84g | 3.33g | 5% |
| Vitamin B1 | 0.003mg | 0.066mg | 5% |
| Polyunsaturated fat | 0.911g | 0.366g | 4% |
| Carbs | 6.26g | 15.23g | 3% |
| Vitamin B3 | 0.037mg | 0.54mg | 3% |
| Vitamin B6 | 0.009mg | 0.054mg | 3% |
| Vitamin C | 0.9mg | 3.3mg | 3% |
| Vitamin B2 | 0mg | 0.02mg | 2% |
| Vitamin A | 20µg | 0µg | 2% |
| Vitamin K | 1.4µg | 0.2µg | 1% |
| Net carbs | 3.06g | 6.23g | N/A |
| Sugar | 0g | 6.23g | N/A |
| Choline | 10.3mg | 12.1mg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.026mg | 0.121mg | 0% |
| Isoleucine | 0.031mg | 0.131mg | 0% |
| Leucine | 0.05mg | 0.247mg | 0% |
| Lysine | 0.032mg | 0.147mg | 0% |
| Methionine | 0.012mg | 0.062mg | 0% |
| Phenylalanine | 0.029mg | 0.169mg | 0% |
| Valine | 0.038mg | 0.202mg | 0% |
| Histidine | 0.023mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +70.2% |
| Contains more OtherOther | +132.3% |
| Contains more ProteinProtein | +296.4% |
| Contains more FatsFats | +213.6% |
| Contains more CarbsCarbs | +143.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +453.5% |
| Contains more Poly. FatPolyunsaturated fat | +148.9% |
