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  6. Olive vs. Mackerel

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, selenium, vitamin D*, phosphorus, vitamin B6, and vitamin B3.
  • Mackerel covers your daily need for 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
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
Olive
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +135%
Contains more Vitamin EVitamin E +44.2%
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 +∞%

All nutrients comparison - raw data values

Nutrient Olive Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 735mg 4450mg 162%
Selenium 0.9µg 73.4µg 132%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Phosphorus 3mg 254mg 36%
Protein 0.84g 18.5g 35%
Polyunsaturated fat 0.911g 6.21g 35%
Cholesterol 0mg 95mg 32%
Vitamin B6 0.009mg 0.41mg 31%
Saturated fat 1.415g 7.148g 26%
Iron 3.3mg 1.4mg 24%
Fats 10.68g 25.1g 22%
Vitamin B3 0.037mg 3.3mg 20%
Copper 0.251mg 0.1mg 17%
Choline 10.3mg 101.6mg 17%
Potassium 8mg 520mg 15%
Vitamin B2 0mg 0.19mg 15%
Magnesium 4mg 60mg 13%
Fiber 3.2g 0g 13%
Calories 115kcal 305kcal 10%
Zinc 0.22mg 1.1mg 8%
Vitamin E 1.65mg 2.38mg 5%
Vitamin K 1.4µg 7.8µg 5%
Folate 0µg 15µg 4%
Vitamin A 20µg 47µg 3%
Carbs 6.26g 0g 2%
Calcium 88mg 66mg 2%
Vitamin C 0.9mg 0mg 1%
Manganese 0.02mg 1%
Vitamin B1 0.003mg 0.02mg 1%
Monounsaturated fat 7.888g 8.32g 1%
Protein per 100 calories 0.73g 6.1g N/A
Calories per 10 g protein 1369kcal 165kcal N/A
Weight per 100 calories 87g 33g N/A
Unsaturated / Saturated Fat ratio 6.2 2 N/A
Net carbs 3.06g 0g N/A
Vitamin B5 0.015mg 0%
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%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
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
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

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.