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Olive vs. French dressing — In-Depth Nutrition Comparison

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Summary of differences between olive and french dressing

  • Olive has more iron, copper, calcium, and fiber, while french dressing has more vitamin K and polyunsaturated fat.
  • Olive covers your daily need for iron, 32% more than french dressing.
  • Olive contains 8 times more calcium than french dressing. While olive contains 88mg of calcium, french dressing contains only 11mg.
  • The amount of sodium in olive is lower.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Salad dressing, french dressing, reduced fat.

Infographic

Olive vs French dressing 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
4
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 5.7% 3.3% 9.4% 27% 53% 5.5% 6.9% 109% 14% 8.7%
Contains more CalciumCalcium +700%
Contains more IronIron +352.1%
Contains more CopperCopper +56.9%
Contains less SodiumSodium -12.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +1237.5%
Contains more PhosphorusPhosphorus +433.3%
Contains more ManganeseManganese +450%
Contains more SeleniumSelenium +77.8%
~equal in Zinc ~0.2mg

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
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% 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 16% 9% 20% 0% 6% 12% 8.8% 0% 13% 0% 45% 1.5% 2.2%
Contains more Vitamin EVitamin E +65%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +157.5%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin AVitamin A +35%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1162.2%
Contains more Vitamin B6Vitamin B6 +511.1%
Contains more Vitamin KVitamin K +1171.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive French dressing DV% diff.
Iron 3.3mg 0.73mg 32%
Polyunsaturated fat 0.911g 3.852g 20%
Vitamin K 1.4µg 17.8µg 14%
Copper 0.251mg 0.16mg 10%
Monounsaturated fat 7.888g 4.518g 8%
Carbs 6.26g 31.22g 8%
Calcium 88mg 11mg 8%
Fiber 3.2g 1.5g 7%
Calories 115kcal 222kcal 5%
Manganese 0.02mg 0.11mg 4%
Vitamin C 0.9mg 4.8mg 4%
Vitamin B6 0.009mg 0.055mg 4%
Sodium 735mg 838mg 4%
Vitamin B2 0mg 0.052mg 4%
Vitamin E 1.65mg 1mg 4%
Potassium 8mg 107mg 3%
Saturated fat 1.415g 0.842g 3%
Vitamin B3 0.037mg 0.467mg 3%
Vitamin B1 0.003mg 0.024mg 2%
Phosphorus 3mg 16mg 2%
Selenium 0.9µg 1.6µg 1%
Choline 10.3mg 4mg 1%
Vitamin A 20µg 27µg 1%
Fats 10.68g 11.52g 1%
Protein 0.84g 0.58g 1%
Magnesium 4mg 8mg 1%
Folate 0µg 2µg 1%
Net carbs 3.06g 29.72g N/A
Sugar 0g 16.86g N/A
Zinc 0.22mg 0.2mg 0%
Vitamin B5 0.015mg 0mg 0%
Tryptophan 0.003mg 0%
Threonine 0.026mg 0.014mg 0%
Isoleucine 0.031mg 0.01mg 0%
Leucine 0.05mg 0.015mg 0%
Lysine 0.032mg 0.017mg 0%
Methionine 0.012mg 0.002mg 0%
Phenylalanine 0.029mg 0.016mg 0%
Valine 0.038mg 0.01mg 0%
Histidine 0.023mg 0.008mg 0%

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
12% 31% 54% 2%
Protein: 0.58 g
Fats: 11.52 g
Carbs: 31.22 g
Water: 54.28 g
Other: 2.4 g
Contains more ProteinProtein +44.8%
Contains more WaterWater +47.4%
Contains more CarbsCarbs +398.7%
~equal in Fats ~11.52g
~equal in Other ~2.4g

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
9% 49% 42%
Saturated fat: Sat. Fat 0.842 g
Monounsaturated fat: Mono. Fat 4.518 g
Polyunsaturated fat: Poly. Fat 3.852 g
Contains more Mono. FatMonounsaturated fat +74.6%
Contains less Sat. FatSaturated fat -40.5%
Contains more Poly. FatPolyunsaturated fat +322.8%

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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. French dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171404/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.