Olive vs. Egg — In-Depth Nutrition Comparison
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Important differences between olive and eggs
- Olive has more iron; however, eggs have more copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus.
- Eggs' daily need coverage for copper is 194% more.
- Olive has 6 times more sodium than eggs. Olive has 735mg of sodium, while eggs have 124mg.
The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Egg, whole, cooked, hard-boiled.
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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.
| Contains more CalciumCalcium | +76% |
| Contains more IronIron | +177.3% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more PotassiumPotassium | +1475% |
| Contains more CopperCopper | +696.8% |
| Contains more ZincZinc | +377.3% |
| Contains more PhosphorusPhosphorus | +5633.3% |
| Contains less SodiumSodium | -83.1% |
| Contains more ManganeseManganese | +30% |
| Contains more SeleniumSelenium | +3322.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +60.2% |
| Contains more Vitamin KVitamin K | +366.7% |
| Contains more Vitamin AVitamin A | +645% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2100% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +73% |
| Contains more Vitamin B5Vitamin B5 | +9220% |
| Contains more Vitamin B6Vitamin B6 | +1244.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +2752.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +458.9% |
| Contains more OtherOther | +108.4% |
| Contains more ProteinProtein | +1397.6% |
~equal in
Fats
~10.61g
~equal in
Water
~74.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.7% |
| Contains more Mono. FatMonounsaturated fat | +93.5% |
| Contains more Poly. FatPolyunsaturated fat | +55.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.251mg | 2mg | 194% |
| Cholesterol | 0mg | 373mg | 124% |
| Selenium | 0.9µg | 30.8µg | 54% |
| Choline | 10.3mg | 293.8mg | 52% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Vitamin B2 | 0mg | 0.513mg | 39% |
| Vitamin B5 | 0.015mg | 1.398mg | 28% |
| Sodium | 735mg | 124mg | 27% |
| Iron | 3.3mg | 1.19mg | 26% |
| Phosphorus | 3mg | 172mg | 24% |
| Protein | 0.84g | 12.58g | 23% |
| Vitamin A | 20µg | 149µg | 14% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Folate | 0µg | 44µg | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Monounsaturated fat | 7.888g | 4.077g | 10% |
| Vitamin B6 | 0.009mg | 0.121mg | 9% |
| Saturated fat | 1.415g | 3.267g | 8% |
| Zinc | 0.22mg | 1.05mg | 8% |
| Vitamin B1 | 0.003mg | 0.066mg | 5% |
| Vitamin E | 1.65mg | 1.03mg | 4% |
| Calcium | 88mg | 50mg | 4% |
| Potassium | 8mg | 126mg | 3% |
| Polyunsaturated fat | 0.911g | 1.414g | 3% |
| Calories | 115kcal | 155kcal | 2% |
| Carbs | 6.26g | 1.12g | 2% |
| Vitamin K | 1.4µg | 0.3µg | 1% |
| Magnesium | 4mg | 10mg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Fats | 10.68g | 10.61g | 0% |
| Net carbs | 3.06g | 1.12g | N/A |
| Sugar | 0g | 1.12g | N/A |
| Manganese | 0.02mg | 0.026mg | 0% |
| Vitamin B3 | 0.037mg | 0.064mg | 0% |
| Tryptophan | 0.153mg | 0% | |
| Threonine | 0.026mg | 0.604mg | 0% |
| Isoleucine | 0.031mg | 0.686mg | 0% |
| Leucine | 0.05mg | 1.075mg | 0% |
| Lysine | 0.032mg | 0.904mg | 0% |
| Methionine | 0.012mg | 0.392mg | 0% |
| Phenylalanine | 0.029mg | 0.668mg | 0% |
| Valine | 0.038mg | 0.767mg | 0% |
| Histidine | 0.023mg | 0.298mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
53%
Minerals Daily Need Coverage Score
35%
103%
Comparison summary
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 1.852g)
Which food contains less Sodium?
Egg contains less Sodium (difference - 611mg)
Which food is lower in glycemic index?
Egg is lower in glycemic index (difference - 0)
Which food is cheaper?
Egg is cheaper (difference - $2.5)
Which food is richer in minerals?
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg is relatively richer in vitamins