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  6. Olive vs. Plantain raw

Olive vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between olive and plantain raw

  • Olive has more iron, copper, vitamin E, and calcium; however, plantain raw is richer in vitamin B6, vitamin C, vitamin A, potassium, and magnesium.
  • Olive covers your daily iron needs 34% more than plantain raw.
  • Plantain raw has 184 times less sodium than olive. Olive has 735mg of sodium, while plantain raw has 4mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Plantains, raw.

Infographic

Olive vs Plantain raw 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
5
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2833.3%
Contains more IronIron +450%
Contains more CopperCopper +209.9%
Contains more ZincZinc +57.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +6137.5%
Contains more PhosphorusPhosphorus +1033.3%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +66.7%

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
2
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +1078.6%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin CVitamin C +1944.4%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin B1Vitamin B1 +1633.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1754.1%
Contains more Vitamin B5Vitamin B5 +1633.3%
Contains more Vitamin B6Vitamin B6 +3222.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +31.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Plantain raw DV% diff.
Iron 3.3mg 0.6mg 34%
Sodium 735mg 4mg 32%
Vitamin B6 0.009mg 0.299mg 22%
Monounsaturated fat 7.888g 0.032g 20%
Vitamin C 0.9mg 18.4mg 19%
Copper 0.251mg 0.081mg 19%
Fats 10.68g 0.37g 16%
Potassium 8mg 499mg 14%
Vitamin E 1.65mg 0.14mg 10%
Carbs 6.26g 31.89g 9%
Calcium 88mg 3mg 9%
Magnesium 4mg 37mg 8%
Polyunsaturated fat 0.911g 0.069g 6%
Folate 0µg 22µg 6%
Saturated fat 1.415g 0.143g 6%
Vitamin B5 0.015mg 0.26mg 5%
Vitamin B1 0.003mg 0.052mg 4%
Vitamin B2 0mg 0.054mg 4%
Vitamin B3 0.037mg 0.686mg 4%
Phosphorus 3mg 34mg 4%
Fiber 3.2g 2.3g 4%
Vitamin A 20µg 56µg 4%
Protein 0.84g 1.3g 1%
Selenium 0.9µg 1.5µg 1%
Manganese 0.02mg 1%
Zinc 0.22mg 0.14mg 1%
Vitamin K 1.4µg 0.7µg 1%
Choline 10.3mg 13.5mg 1%
Calories 115kcal 122kcal 0%
Net carbs 3.06g 29.59g N/A
Sugar 0g 15g N/A
Tryptophan 0.015mg 0%
Threonine 0.026mg 0.034mg 0%
Isoleucine 0.031mg 0.036mg 0%
Leucine 0.05mg 0.059mg 0%
Lysine 0.032mg 0.06mg 0%
Methionine 0.012mg 0.017mg 0%
Phenylalanine 0.029mg 0.044mg 0%
Valine 0.038mg 0.046mg 0%
Histidine 0.023mg 0.064mg 0%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more FatsFats +2786.5%
Contains more WaterWater +22.5%
Contains more OtherOther +92.2%
Contains more ProteinProtein +54.8%
Contains more CarbsCarbs +409.4%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +24550%
Contains more Poly. FatPolyunsaturated fat +1220.3%
Contains less Sat. FatSaturated fat -89.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.