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Olive vs. Frog legs — In-Depth Nutrition Comparison

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Summary of differences between olive and frog legs

  • Olive has more iron and fiber, while frog legs have more selenium, phosphorus, vitamin B2, vitamin B1,2, vitamin B1, and choline.
  • Olive covers your daily need for sodium, 29% more than frog legs.
  • The amount of sodium in frog legs is lower.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Frog legs, raw.

Infographic

Olive vs Frog legs 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.
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 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Contains more CalciumCalcium +388.9%
Contains more IronIron +120%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +3462.5%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +4800%
Contains less SodiumSodium -92.1%
Contains more SeleniumSelenium +1466.7%
~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
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% 5% 20% 3% 35% 58% 23% 0% 28% 50% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +65%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +4566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3143.2%
Contains more Vitamin B6Vitamin B6 +1233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +531.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more FatsFats +3460%
Contains more CarbsCarbs +∞%
Contains more OtherOther +59.3%
Contains more ProteinProtein +1852.4%
~equal in Water ~81.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +14783%
Contains more Poly. FatPolyunsaturated fat +793.1%
Contains less Sat. FatSaturated fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Frog legs
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive Frog legs DV% diff.
Protein 0.84g 16.4g 31%
Sodium 735mg 58mg 29%
Selenium 0.9µg 14.1µg 24%
Iron 3.3mg 1.5mg 23%
Phosphorus 3mg 147mg 21%
Monounsaturated fat 7.888g 0.053g 20%
Vitamin B2 0mg 0.25mg 19%
Cholesterol 0mg 50mg 17%
Vitamin B12 0µg 0.4µg 17%
Fats 10.68g 0.3g 16%
Fiber 3.2g 0g 13%
Vitamin B1 0.003mg 0.14mg 11%
Choline 10.3mg 65mg 10%
Vitamin B6 0.009mg 0.12mg 9%
Potassium 8mg 285mg 8%
Zinc 0.22mg 1mg 7%
Calcium 88mg 18mg 7%
Vitamin B3 0.037mg 1.2mg 7%
Saturated fat 1.415g 0.076g 6%
Polyunsaturated fat 0.911g 0.102g 5%
Magnesium 4mg 20mg 4%
Vitamin E 1.65mg 1mg 4%
Folate 0µg 15µg 4%
Calories 115kcal 73kcal 2%
Carbs 6.26g 0g 2%
Manganese 0.02mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 20µg 15µg 1%
Vitamin K 1.4µg 0.1µg 1%
Vitamin D 0IU 8IU 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 0g N/A
Copper 0.251mg 0.25mg 0%
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 0.014g N/A
Omega-3 - DHA 0g 0.02g N/A
Omega-3 - DPA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Frog legs
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Olive
21%
Frog legs
Minerals Daily Need Coverage Score
35%
Olive
36%
Frog legs

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 50mg)
Which food contains less Sodium?
Frog legs
Frog legs contains less Sodium (difference - 677mg)
Which food is lower in Saturated fat?
Frog legs
Frog legs is lower in Saturated fat (difference - 1.339g)
Which food is lower in glycemic index?
Frog legs
Frog legs is lower in glycemic index (difference - 0)
Which food is cheaper?
Frog legs
Frog legs is cheaper (difference - $1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.