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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, and Calcium, yet Olive oil is richer in Vitamin E , Vitamin K, and Polyunsaturated fat.
  • 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.

Infographic

Olive vs Olive oil 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
9
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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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.
Olive
Olive
7
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% 24% 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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 E Vitamin E +769.7%
Contains more Vitamin KVitamin K +4200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Olive
Olive
1
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
14% 75% 11%
Saturated Fat: Sat. Fat 13.808 g
Monounsaturated Fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated Fat -89.8%
Contains more Mono. FatMonounsaturated Fat +825%
Contains more Poly. FatPolyunsaturated fat +1055.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Olive oil Opinion
Calories 115kcal 884kcal Olive oil
Protein 0.84g 0g Olive
Fats 10.68g 100g Olive oil
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 0g Olive
Carbs 6.26g 0g Olive
Magnesium 4mg 0mg Olive
Calcium 88mg 1mg Olive
Potassium 8mg 1mg Olive
Iron 3.3mg 0.56mg Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0mg Olive
Zinc 0.22mg 0mg Olive
Phosphorus 3mg 0mg Olive
Sodium 735mg 2mg Olive oil
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 14.35mg Olive oil
Manganese 0.02mg 0mg Olive
Selenium 0.9µg 0µg Olive
Vitamin B1 0.003mg 0mg Olive
Vitamin B3 0.037mg 0mg Olive
Vitamin B5 0.015mg 0mg Olive
Vitamin B6 0.009mg 0mg Olive
Vitamin K 1.4µg 60.2µg Olive oil
Choline 10.3mg 0.3mg Olive
Saturated Fat 1.415g 13.808g Olive
Monounsaturated Fat 7.888g 72.961g Olive oil
Polyunsaturated fat 0.911g 10.523g Olive oil
Threonine 0.026mg 0mg Olive
Isoleucine 0.031mg 0mg Olive
Leucine 0.05mg 0mg Olive
Lysine 0.032mg 0mg Olive
Methionine 0.012mg 0mg Olive
Phenylalanine 0.029mg 0mg Olive
Valine 0.038mg 0mg Olive
Histidine 0.023mg 0mg Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Olive oil
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
6%
Olive
34%
Olive oil
Minerals Daily Need Coverage Score
35%
Olive
2%
Olive oil

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 733mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $2.1)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 12.393g)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.