Olive vs. Mackerel — In-Depth Nutrition Comparison
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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
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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 | +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.
| 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
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 115kcal | 305kcal |
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| Protein | 0.84g | 18.5g |
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| Fats | 10.68g | 25.1g |
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| Vitamin C | 0.9mg | 0mg |
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| Net carbs | 3.06g | 0g |
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| Carbs | 6.26g | 0g |
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| Cholesterol | 0mg | 95mg |
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| Vitamin D | 0IU | 1006IU |
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| Magnesium | 4mg | 60mg |
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| Calcium | 88mg | 66mg |
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| Potassium | 8mg | 520mg |
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| Iron | 3.3mg | 1.4mg |
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| Fiber | 3.2g | 0g |
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| Copper | 0.251mg | 0.1mg |
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| Zinc | 0.22mg | 1.1mg |
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| Phosphorus | 3mg | 254mg |
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| Sodium | 735mg | 4450mg |
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| Vitamin A | 403IU | 157IU |
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| Vitamin A RAE | 20µg | 47µg |
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| Vitamin E | 1.65mg | 2.38mg |
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| Vitamin D | 0µg | 25.2µg |
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| Manganese | 0.02mg |
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| Selenium | 0.9µg | 73.4µg |
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| Vitamin B1 | 0.003mg | 0.02mg |
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| Vitamin B2 | 0mg | 0.19mg |
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| Vitamin B3 | 0.037mg | 3.3mg |
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| Vitamin B5 | 0.015mg |
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| Vitamin B6 | 0.009mg | 0.41mg |
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| Vitamin B12 | 0µg | 12µg |
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| Vitamin K | 1.4µg | 7.8µg |
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| Folate | 0µg | 15µg |
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| Choline | 10.3mg | 101.6mg |
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| Saturated Fat | 1.415g | 7.148g |
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| Monounsaturated Fat | 7.888g | 8.32g |
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| Polyunsaturated fat | 0.911g | 6.21g |
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| Threonine | 0.026mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.05mg |
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| Lysine | 0.032mg |
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| Methionine | 0.012mg |
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| Phenylalanine | 0.029mg |
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| Valine | 0.038mg |
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| Histidine | 0.023mg |
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| Omega-3 - EPA | 0g | 1.619g |
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| Omega-3 - DHA | 0g | 2.965g |
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| Omega-3 - DPA | 0g | 0.391g |
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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
6%
200%
Minerals Daily Need Coverage Score
35%
131%
Comparison summary
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Olive contains less Sodium (difference - 3715mg)
Which food is lower in Saturated Fat?
Olive is lower in Saturated Fat (difference - 5.733g)
Which food is cheaper?
Olive is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
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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.