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  6. Olive vs. Asparagus

Olive vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between olive and asparagus

  • Olive has more iron and copper; however, asparagus has more vitamin K, folate, vitamin B1, vitamin B2, vitamin A, and phosphorus.
  • Daily need coverage for vitamin K for asparagus is 34% higher.
  • Asparagus has 368 times less sodium than olive. Olive has 735mg of sodium, while asparagus has 2mg.

Food types used in this article are Olives, ripe, canned (small-extra large) and Asparagus, raw.

Infographic

Olive vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more CalciumCalcium +266.7%
Contains more IronIron +54.2%
Contains more CopperCopper +32.8%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +2425%
Contains more ZincZinc +145.5%
Contains more PhosphorusPhosphorus +1633.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +690%
Contains more SeleniumSelenium +155.6%

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 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin EVitamin E +46%
Contains more Vitamin CVitamin C +522.2%
Contains more Vitamin AVitamin A +90%
Contains more Vitamin B1Vitamin B1 +4666.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2543.2%
Contains more Vitamin B5Vitamin B5 +1726.7%
Contains more Vitamin B6Vitamin B6 +911.1%
Contains more Vitamin KVitamin K +2871.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Asparagus DV% diff.
Vitamin K 1.4µg 41.6µg 34%
Sodium 735mg 2mg 32%
Monounsaturated fat 7.888g 0g 20%
Fats 10.68g 0.12g 16%
Iron 3.3mg 2.14mg 15%
Folate 0µg 52µg 13%
Vitamin B1 0.003mg 0.143mg 12%
Vitamin B2 0mg 0.141mg 11%
Copper 0.251mg 0.189mg 7%
Phosphorus 3mg 52mg 7%
Calcium 88mg 24mg 6%
Potassium 8mg 202mg 6%
Manganese 0.02mg 0.158mg 6%
Vitamin B3 0.037mg 0.978mg 6%
Vitamin B6 0.009mg 0.091mg 6%
Saturated fat 1.415g 0.04g 6%
Polyunsaturated fat 0.911g 0.05g 6%
Calories 115kcal 20kcal 5%
Vitamin C 0.9mg 5.6mg 5%
Vitamin B5 0.015mg 0.274mg 5%
Fiber 3.2g 2.1g 4%
Protein 0.84g 2.2g 3%
Zinc 0.22mg 0.54mg 3%
Vitamin E 1.65mg 1.13mg 3%
Selenium 0.9µg 2.3µg 3%
Magnesium 4mg 14mg 2%
Vitamin A 20µg 38µg 2%
Carbs 6.26g 3.88g 1%
Choline 10.3mg 16mg 1%
Fructose 1g 1%
Protein per 100 calories 0.73g 11g N/A
Calories per 10 g protein 1369kcal 91kcal N/A
Weight per 100 calories 87g 500g N/A
Unsaturated / Saturated Fat ratio 6.2 1.3 N/A
Net carbs 3.06g 1.78g N/A
Sugar 0g 1.88g N/A
Tryptophan 0.027mg 0%
Threonine 0.026mg 0.084mg 0%
Isoleucine 0.031mg 0.075mg 0%
Leucine 0.05mg 0.128mg 0%
Lysine 0.032mg 0.104mg 0%
Methionine 0.012mg 0.031mg 0%
Phenylalanine 0.029mg 0.075mg 0%
Valine 0.038mg 0.115mg 0%
Histidine 0.023mg 0.049mg 0%

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +8800%
Contains more CarbsCarbs +61.3%
Contains more OtherOther +284.5%
Contains more ProteinProtein +161.9%
Contains more WaterWater +16.5%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1722%
Contains less Sat. FatSaturated fat -97.2%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.