Olive vs. Olive oil — In-Depth Nutrition Comparison
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What are the main differences between olive and olive oil?
- Olive is richer in iron, copper, fiber, calcium, and vitamin A, yet olive oil is richer in vitamin E and vitamin K.
- Olive oil's daily need coverage for vitamin E is 85% higher.
- Olive oil contains less sodium.
We used Olives, ripe, canned (small-extra large) and Oil, olive, salad or cooking types in this comparison.
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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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +8700% |
| Contains more PotassiumPotassium | +700% |
| Contains more IronIron | +489.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -99.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more CholineCholine | +3333.3% |
| Contains more Vitamin EVitamin E | +769.7% |
| Contains more Vitamin KVitamin K | +4200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 7.888g | 72.961g | 163% |
| Fats | 10.68g | 100g | 137% |
| Vitamin E | 1.65mg | 14.35mg | 85% |
| Polyunsaturated fat | 0.911g | 10.523g | 64% |
| Saturated fat | 1.415g | 13.808g | 56% |
| Vitamin K | 1.4µg | 60.2µg | 49% |
| Calories | 115kcal | 884kcal | 38% |
| Iron | 3.3mg | 0.56mg | 34% |
| Sodium | 735mg | 2mg | 32% |
| Copper | 0.251mg | 0mg | 28% |
| Fiber | 3.2g | 0g | 13% |
| Calcium | 88mg | 1mg | 9% |
| Choline | 10.3mg | 0.3mg | 2% |
| Protein | 0.84g | 0g | 2% |
| Selenium | 0.9µg | 0µg | 2% |
| Vitamin A | 20µg | 0µg | 2% |
| Zinc | 0.22mg | 0mg | 2% |
| Carbs | 6.26g | 0g | 2% |
| Manganese | 0.02mg | 0mg | 1% |
| Vitamin B6 | 0.009mg | 0mg | 1% |
| Magnesium | 4mg | 0mg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Net carbs | 3.06g | 0g | N/A |
| Potassium | 8mg | 1mg | 0% |
| Phosphorus | 3mg | 0mg | 0% |
| Vitamin B1 | 0.003mg | 0mg | 0% |
| Vitamin B3 | 0.037mg | 0mg | 0% |
| Vitamin B5 | 0.015mg | 0mg | 0% |
| Threonine | 0.026mg | 0mg | 0% |
| Isoleucine | 0.031mg | 0mg | 0% |
| Leucine | 0.05mg | 0mg | 0% |
| Lysine | 0.032mg | 0mg | 0% |
| Methionine | 0.012mg | 0mg | 0% |
| Phenylalanine | 0.029mg | 0mg | 0% |
| Valine | 0.038mg | 0mg | 0% |
| Histidine | 0.023mg | 0mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +836.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.8% |
| Contains more Mono. FatMonounsaturated fat | +825% |
| Contains more Poly. FatPolyunsaturated fat | +1055.1% |
