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Olive vs. Edamame — In-Depth Nutrition Comparison

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A recap on the differences between olive and edamame

  • Olive has more iron; however, edamame is higher in folate, manganese, phosphorus, vitamin K, vitamin B1, magnesium, potassium, and vitamin B2.
  • Edamame covers your daily folate needs 78% more than olive.
  • Edamame contains 123 times less sodium than olive. Olive contains 735mg of sodium, while edamame contains 6mg.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Edamame, frozen, prepared.

Infographic

Olive vs Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more CalciumCalcium +39.7%
Contains more IronIron +45.4%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +1500%
Contains more PotassiumPotassium +5350%
Contains more CopperCopper +37.5%
Contains more ZincZinc +522.7%
Contains more PhosphorusPhosphorus +5533.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +5020%

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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +142.6%
Contains more Vitamin CVitamin C +577.8%
Contains more Vitamin B1Vitamin B1 +6566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2373%
Contains more Vitamin B5Vitamin B5 +2533.3%
Contains more Vitamin B6Vitamin B6 +1011.1%
Contains more Vitamin KVitamin K +1807.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +446.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Edamame DV% diff.
Folate 0µg 311µg 78%
Manganese 0.02mg 1.024mg 44%
Sodium 735mg 6mg 32%
Phosphorus 3mg 169mg 24%
Protein 0.84g 11.91g 22%
Vitamin K 1.4µg 26.7µg 21%
Monounsaturated fat 7.888g 1.282g 17%
Vitamin B1 0.003mg 0.2mg 16%
Magnesium 4mg 64mg 14%
Potassium 8mg 436mg 13%
Iron 3.3mg 2.27mg 13%
Vitamin B2 0mg 0.155mg 12%
Copper 0.251mg 0.345mg 10%
Zinc 0.22mg 1.37mg 10%
Choline 10.3mg 56.3mg 8%
Polyunsaturated fat 0.911g 2.156g 8%
Vitamin B5 0.015mg 0.395mg 8%
Fats 10.68g 5.2g 8%
Fiber 3.2g 5.2g 8%
Vitamin B6 0.009mg 0.1mg 7%
Vitamin E 1.65mg 0.68mg 6%
Vitamin C 0.9mg 6.1mg 6%
Vitamin B3 0.037mg 0.915mg 5%
Saturated fat 1.415g 0.62g 4%
Calcium 88mg 63mg 3%
Vitamin A 20µg 15µg 1%
Carbs 6.26g 8.91g 1%
Starch 1.51g 1%
Calories 115kcal 121kcal 0%
Net carbs 3.06g 3.71g N/A
Sugar 0g 2.18g N/A
Selenium 0.9µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.126mg 0%
Threonine 0.026mg 0.331mg 0%
Isoleucine 0.031mg 0.3mg 0%
Leucine 0.05mg 0.745mg 0%
Lysine 0.032mg 0.745mg 0%
Methionine 0.012mg 0.141mg 0%
Phenylalanine 0.029mg 0.488mg 0%
Valine 0.038mg 0.324mg 0%
Histidine 0.023mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g 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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more FatsFats +105.4%
Contains more OtherOther +84.3%
Contains more ProteinProtein +1317.9%
Contains more CarbsCarbs +42.3%
~equal in Water ~72.77g

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains more Mono. FatMonounsaturated fat +515.3%
Contains less Sat. FatSaturated fat -56.2%
Contains more Poly. FatPolyunsaturated fat +136.7%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.