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  6. Olive vs. Dulce de Leche

Olive vs. Dulce de Leche — In-Depth Nutrition Comparison

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How are olive and dulce de Leche different?

  • Olive is richer in iron and copper, while dulce de Leche is higher in vitamin B2, phosphorus, vitamin B5, calcium, choline, and vitamin B12.
  • Olive covers your daily need for iron, 39% more than dulce de Leche.
  • Olive contains 63 times more copper than dulce de Leche. Olive contains 0.251mg of copper, while dulce de Leche contains 0.004mg.
  • Dulce de Leche is lower in sodium.

Olives, ripe, canned (small-extra large) and Dulce de Leche types were used in this article.

Infographic

Olive vs Dulce de Leche 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
3
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more IronIron +1841.2%
Contains more CopperCopper +6175%
Contains more ManganeseManganese +900%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +185.2%
Contains more PotassiumPotassium +4275%
Contains more ZincZinc +259.1%
Contains more PhosphorusPhosphorus +6333.3%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +200%

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
1
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin EVitamin E +725%
Contains more Vitamin CVitamin C +188.9%
Contains more Vitamin AVitamin A +270%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +467.6%
Contains more Vitamin B5Vitamin B5 +5466.7%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +765%
~equal in Vitamin K ~1.3µg

All nutrients comparison - raw data values

Nutrient Olive Dulce de Leche DV% diff.
Iron 3.3mg 0.17mg 39%
Vitamin B2 0mg 0.405mg 31%
Phosphorus 3mg 193mg 27%
Copper 0.251mg 0.004mg 27%
Sodium 735mg 129mg 26%
Vitamin B5 0.015mg 0.835mg 16%
Carbs 6.26g 55.35g 16%
Calcium 88mg 251mg 16%
Monounsaturated fat 7.888g 2.143g 14%
Saturated fat 1.415g 4.534g 14%
Choline 10.3mg 89.1mg 14%
Vitamin B12 0µg 0.31µg 13%
Fiber 3.2g 0g 13%
Protein 0.84g 6.84g 12%
Vitamin E 1.65mg 0.2mg 10%
Calories 115kcal 315kcal 10%
Cholesterol 0mg 29mg 10%
Potassium 8mg 350mg 10%
Vitamin A 20µg 74µg 6%
Zinc 0.22mg 0.79mg 5%
Fats 10.68g 7.35g 5%
Polyunsaturated fat 0.911g 0.375g 4%
Magnesium 4mg 22mg 4%
Selenium 0.9µg 2.7µg 3%
Folate 0µg 11µg 3%
Vitamin C 0.9mg 2.6mg 2%
Manganese 0.02mg 0.002mg 1%
Vitamin B1 0.003mg 0.016mg 1%
Vitamin B3 0.037mg 0.21mg 1%
Vitamin D 0IU 6IU 1%
Vitamin B6 0.009mg 0.016mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 3.06g 55.35g N/A
Sugar 0g 49.74g N/A
Vitamin K 1.4µg 1.3µg 0%
Trans fat 0g 0.364g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more FatsFats +45.3%
Contains more WaterWater +178.6%
Contains more OtherOther +27.4%
Contains more ProteinProtein +714.3%
Contains more CarbsCarbs +784.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +268.1%
Contains more Poly. FatPolyunsaturated fat +142.9%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.