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Olive vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between olive and dried fruit

  • Olive has less vitamin A, potassium, vitamin E, fiber, vitamin B3, vitamin B6, copper, vitamin B5, and phosphorus.
  • Dried fruit covers your daily vitamin A needs 64% more than olive.
  • Dried fruit contains 74 times less sodium than olive. Olive contains 735mg of sodium, while dried fruit contains 10mg.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Apricots, dried, sulfured, uncooked.

Infographic

Olive vs Dried fruit 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
2
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +60%
Contains more IronIron +24.1%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +14425%
Contains more CopperCopper +36.7%
Contains more ZincZinc +77.3%
Contains more PhosphorusPhosphorus +2266.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1075%
Contains more SeleniumSelenium +144.4%

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
0
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +162.4%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6897.3%
Contains more Vitamin B5Vitamin B5 +3340%
Contains more Vitamin B6Vitamin B6 +1488.9%
Contains more Vitamin KVitamin K +121.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +35%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Dried fruit DV% diff.
Potassium 8mg 1162mg 34%
Sodium 735mg 10mg 32%
Monounsaturated fat 7.888g 0.074g 20%
Carbs 6.26g 62.64g 19%
Vitamin E 1.65mg 4.33mg 18%
Vitamin A 20µg 180µg 18%
Fructose 12.47g 16%
Fats 10.68g 0.51g 16%
Vitamin B3 0.037mg 2.589mg 16%
Fiber 3.2g 7.3g 16%
Vitamin B5 0.015mg 0.516mg 10%
Phosphorus 3mg 71mg 10%
Vitamin B6 0.009mg 0.143mg 10%
Copper 0.251mg 0.343mg 10%
Manganese 0.02mg 0.235mg 9%
Iron 3.3mg 2.66mg 8%
Magnesium 4mg 32mg 7%
Vitamin B2 0mg 0.074mg 6%
Saturated fat 1.415g 0.017g 6%
Polyunsaturated fat 0.911g 0.074g 6%
Calories 115kcal 241kcal 6%
Protein 0.84g 3.39g 5%
Folate 0µg 10µg 3%
Calcium 88mg 55mg 3%
Selenium 0.9µg 2.2µg 2%
Zinc 0.22mg 0.39mg 2%
Choline 10.3mg 13.9mg 1%
Vitamin B1 0.003mg 0.015mg 1%
Vitamin K 1.4µg 3.1µg 1%
Vitamin C 0.9mg 1mg 0%
Net carbs 3.06g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0%
Threonine 0.026mg 0.073mg 0%
Isoleucine 0.031mg 0.063mg 0%
Leucine 0.05mg 0.105mg 0%
Lysine 0.032mg 0.083mg 0%
Methionine 0.012mg 0.015mg 0%
Phenylalanine 0.029mg 0.062mg 0%
Valine 0.038mg 0.078mg 0%
Histidine 0.023mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +1994.1%
Contains more WaterWater +159%
Contains more ProteinProtein +303.6%
Contains more CarbsCarbs +900.6%
Contains more OtherOther +15.2%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +10559.5%
Contains more Poly. FatPolyunsaturated fat +1131.1%
Contains less Sat. FatSaturated fat -98.8%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.