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  6. Olive vs. Salmon raw

Olive vs. Salmon raw — In-Depth Nutrition Comparison

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How are olive and salmon raw different?

  • Olive is higher in iron; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and vitamin B1.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Olive contains 17 times more sodium than salmon raw. While olive contains 735mg of sodium, salmon raw contains only 44mg.

Olives, ripe, canned (small-extra large) and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Olive vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +633.3%
Contains more IronIron +312.5%
Contains more ManganeseManganese +25%
Contains more MagnesiumMagnesium +625%
Contains more PotassiumPotassium +6025%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +6566.7%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +3955.6%
~equal in Copper ~0.25mg

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
5
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +7433.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +21143.2%
Contains more Vitamin B5Vitamin B5 +10993.3%
Contains more Vitamin B6Vitamin B6 +8988.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Olive Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.9µg 36.5µg 65%
Vitamin B6 0.009mg 0.818mg 62%
Vitamin B3 0.037mg 7.86mg 49%
Protein 0.84g 19.84g 38%
Vitamin B5 0.015mg 1.664mg 33%
Iron 3.3mg 0.8mg 31%
Sodium 735mg 44mg 30%
Vitamin B2 0mg 0.38mg 29%
Phosphorus 3mg 200mg 28%
Vitamin B1 0.003mg 0.226mg 19%
Cholesterol 0mg 55mg 18%
Monounsaturated fat 7.888g 2.103g 14%
Potassium 8mg 490mg 14%
Fiber 3.2g 0g 13%
Polyunsaturated fat 0.911g 2.539g 11%
Vitamin E 1.65mg 11%
Calcium 88mg 12mg 8%
Fats 10.68g 6.34g 7%
Folate 0µg 25µg 6%
Magnesium 4mg 29mg 6%
Zinc 0.22mg 0.64mg 4%
Carbs 6.26g 0g 2%
Choline 10.3mg 2%
Saturated fat 1.415g 0.981g 2%
Calories 115kcal 142kcal 1%
Vitamin K 1.4µg 1%
Vitamin A 20µg 12µg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 0g N/A
Copper 0.251mg 0.25mg 0%
Manganese 0.02mg 0.016mg 0%
Tryptophan 0.222mg 0%
Threonine 0.026mg 0.87mg 0%
Isoleucine 0.031mg 0.914mg 0%
Leucine 0.05mg 1.613mg 0%
Lysine 0.032mg 1.822mg 0%
Methionine 0.012mg 0.587mg 0%
Phenylalanine 0.029mg 0.775mg 0%
Valine 0.038mg 1.022mg 0%
Histidine 0.023mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +68.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%
Contains more ProteinProtein +2261.9%
Contains more OtherOther +138.6%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +275.1%
Contains less Sat. FatSaturated fat -30.7%
Contains more Poly. FatPolyunsaturated fat +178.7%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.