Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Olive vs. Mackerel — In-Depth Nutrition Comparison

Compare

Summary of differences between Olive and Mackerel

  • Olive has more Iron, while Mackerel has more Vitamin B12, Vitamin D, Selenium, Phosphorus, Vitamin B6, and Vitamin B3.
  • Mackerel covers your daily need of Vitamin B12 500% more than Olive.
  • Olive contains 2 times more Iron than Mackerel. While Olive contains 3.3mg of Iron, Mackerel contains only 1.4mg.
  • The amount of Saturated Fat in Olive is lower.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Fish, mackerel, salted.

Infographic

Olive vs Mackerel 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
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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +33.3%
Contains more IronIron +135.7%
Contains more CopperCopper +151%
Contains less SodiumSodium -83.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1400%
Contains more PotassiumPotassium +6400%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +8366.7%
Contains more SeleniumSelenium +8055.6%

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
3
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% 24% 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 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +156.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +44.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8818.9%
Contains more Vitamin B6Vitamin B6 +4455.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +457.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +886.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +86%
Contains more ProteinProtein +2102.4%
Contains more FatsFats +135%
Contains more OtherOther +500.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated Fat -80.2%
Contains more Poly. FatPolyunsaturated fat +581.7%
~equal in Monounsaturated Fat ~8.32g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Mackerel
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Mackerel Opinion
Calories 115kcal 305kcal Mackerel
Protein 0.84g 18.5g Mackerel
Fats 10.68g 25.1g Mackerel
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 0g Olive
Carbs 6.26g 0g Olive
Cholesterol 0mg 95mg Olive
Vitamin D 0IU 1006IU Mackerel
Magnesium 4mg 60mg Mackerel
Calcium 88mg 66mg Olive
Potassium 8mg 520mg Mackerel
Iron 3.3mg 1.4mg Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0.1mg Olive
Zinc 0.22mg 1.1mg Mackerel
Phosphorus 3mg 254mg Mackerel
Sodium 735mg 4450mg Olive
Vitamin A 403IU 157IU Olive
Vitamin A 20µg 47µg Mackerel
Vitamin E 1.65mg 2.38mg Mackerel
Vitamin D 0µg 25.2µg Mackerel
Manganese 0.02mg Olive
Selenium 0.9µg 73.4µg Mackerel
Vitamin B1 0.003mg 0.02mg Mackerel
Vitamin B2 0mg 0.19mg Mackerel
Vitamin B3 0.037mg 3.3mg Mackerel
Vitamin B5 0.015mg Olive
Vitamin B6 0.009mg 0.41mg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 1.4µg 7.8µg Mackerel
Folate 0µg 15µg Mackerel
Choline 10.3mg 101.6mg Mackerel
Saturated Fat 1.415g 7.148g Olive
Monounsaturated Fat 7.888g 8.32g Mackerel
Polyunsaturated fat 0.911g 6.21g Mackerel
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
6%
Olive
200%
Mackerel
Minerals Daily Need Coverage Score
35%
Olive
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 3715mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 5.733g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.