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  6. Olive vs. Sardines

Olive vs. Sardines — In-Depth Nutrition Comparison

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Differences between olive and sardines

  • Olive has more fiber, while sardines have more vitamin B12, selenium, phosphorus, vitamin B3, vitamin D, calcium, and vitamin B2.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • The amount of sodium in sardines is lower.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Olive vs Sardines 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
2
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more IronIron +13%
Contains more CopperCopper +34.9%
Contains more MagnesiumMagnesium +875%
Contains more CalciumCalcium +334.1%
Contains more PotassiumPotassium +4862.5%
Contains more ZincZinc +495.5%
Contains more PhosphorusPhosphorus +16233.3%
Contains less SodiumSodium -58.2%
Contains more ManganeseManganese +440%
Contains more SeleniumSelenium +5755.6%

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
1
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin EVitamin E +23.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +14075.7%
Contains more Vitamin B5Vitamin B5 +4180%
Contains more Vitamin B6Vitamin B6 +1755.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +628.2%

All nutrients comparison - raw data values

Nutrient Olive Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.9µg 52.7µg 94%
Phosphorus 3mg 490mg 70%
Protein 0.84g 24.62g 48%
Cholesterol 0mg 142mg 47%
Vitamin B3 0.037mg 5.245mg 33%
Calcium 88mg 382mg 29%
Polyunsaturated fat 0.911g 5.148g 28%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Sodium 735mg 307mg 19%
Vitamin B2 0mg 0.227mg 17%
Vitamin B5 0.015mg 0.642mg 13%
Fiber 3.2g 0g 13%
Vitamin B6 0.009mg 0.167mg 12%
Choline 10.3mg 75mg 12%
Potassium 8mg 397mg 11%
Zinc 0.22mg 1.31mg 10%
Monounsaturated fat 7.888g 3.869g 10%
Magnesium 4mg 39mg 8%
Copper 0.251mg 0.186mg 7%
Vitamin B1 0.003mg 0.08mg 6%
Calories 115kcal 208kcal 5%
Iron 3.3mg 2.92mg 5%
Manganese 0.02mg 0.108mg 4%
Vitamin E 1.65mg 2.04mg 3%
Folate 0µg 10µg 3%
Carbs 6.26g 0g 2%
Vitamin A 20µg 32µg 1%
Vitamin K 1.4µg 2.6µg 1%
Saturated fat 1.415g 1.528g 1%
Vitamin C 0.9mg 0mg 1%
Fats 10.68g 11.45g 1%
Net carbs 3.06g 0g N/A
Tryptophan 0.276mg 0%
Threonine 0.026mg 1.079mg 0%
Isoleucine 0.031mg 1.134mg 0%
Leucine 0.05mg 2.001mg 0%
Lysine 0.032mg 2.26mg 0%
Methionine 0.012mg 0.729mg 0%
Phenylalanine 0.029mg 0.961mg 0%
Valine 0.038mg 1.268mg 0%
Histidine 0.023mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.2%
Contains more ProteinProtein +2831%
Contains more OtherOther +93.7%
~equal in Fats ~11.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +103.9%
Contains more Poly. FatPolyunsaturated fat +465.1%
~equal in Saturated fat ~1.528g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.