Olive vs. Grape — In-Depth Nutrition Comparison
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The main differences between olive and grapes
- Olive has more iron, copper, vitamin E, fiber, and calcium; however, grapes have more manganese, vitamin K, vitamin B6, and vitamin B1.
- Daily need coverage for iron for olive is 38% higher.
- Grapes have 368 times less sodium than olive. Olive has 735mg of sodium, while grapes have 2mg.
Food types used in this article are Olives, ripe, canned (small-extra large) and Grapes, american type (slip skin), raw.
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.
| Contains more CalciumCalcium | +528.6% |
| Contains more IronIron | +1037.9% |
| Contains more CopperCopper | +527.5% |
| Contains more ZincZinc | +450% |
| Contains more SeleniumSelenium | +800% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +2287.5% |
| Contains more PhosphorusPhosphorus | +233.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +3490% |
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.
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +768.4% |
| Contains more CholineCholine | +83.9% |
| Contains more Vitamin CVitamin C | +344.4% |
| Contains more Vitamin B1Vitamin B1 | +2966.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +710.8% |
| Contains more Vitamin B5Vitamin B5 | +60% |
| Contains more Vitamin B6Vitamin B6 | +1122.2% |
| Contains more Vitamin KVitamin K | +942.9% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.3mg | 0.29mg | 38% |
| Sodium | 735mg | 2mg | 32% |
| Manganese | 0.02mg | 0.718mg | 30% |
| Copper | 0.251mg | 0.04mg | 23% |
| Monounsaturated fat | 7.888g | 0.014g | 20% |
| Fats | 10.68g | 0.35g | 16% |
| Vitamin K | 1.4µg | 14.6µg | 11% |
| Vitamin E | 1.65mg | 0.19mg | 10% |
| Fiber | 3.2g | 0.9g | 9% |
| Vitamin B6 | 0.009mg | 0.11mg | 8% |
| Calcium | 88mg | 14mg | 7% |
| Vitamin B1 | 0.003mg | 0.092mg | 7% |
| Saturated fat | 1.415g | 0.114g | 6% |
| Polyunsaturated fat | 0.911g | 0.102g | 5% |
| Potassium | 8mg | 191mg | 5% |
| Carbs | 6.26g | 17.15g | 4% |
| Vitamin B2 | 0mg | 0.057mg | 4% |
| Vitamin C | 0.9mg | 4mg | 3% |
| Vitamin B3 | 0.037mg | 0.3mg | 2% |
| Calories | 115kcal | 67kcal | 2% |
| Vitamin A | 20µg | 5µg | 2% |
| Zinc | 0.22mg | 0.04mg | 2% |
| Choline | 10.3mg | 5.6mg | 1% |
| Selenium | 0.9µg | 0.1µg | 1% |
| Phosphorus | 3mg | 10mg | 1% |
| Folate | 0µg | 4µg | 1% |
| Protein | 0.84g | 0.63g | 0% |
| Net carbs | 3.06g | 16.25g | N/A |
| Magnesium | 4mg | 5mg | 0% |
| Sugar | 0g | 16.25g | N/A |
| Vitamin B5 | 0.015mg | 0.024mg | 0% |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.026mg | 0.017mg | 0% |
| Isoleucine | 0.031mg | 0.005mg | 0% |
| Leucine | 0.05mg | 0.013mg | 0% |
| Lysine | 0.032mg | 0.014mg | 0% |
| Methionine | 0.012mg | 0.021mg | 0% |
| Phenylalanine | 0.029mg | 0.013mg | 0% |
| Valine | 0.038mg | 0.017mg | 0% |
| Histidine | 0.023mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.3% |
| Contains more FatsFats | +2951.4% |
| Contains more OtherOther | +291.2% |
| Contains more CarbsCarbs | +174% |
~equal in
Water
~81.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +56242.9% |
| Contains more Poly. FatPolyunsaturated fat | +793.1% |
| Contains less Sat. FatSaturated fat | -91.9% |
