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Olive vs. Italian dressing — In-Depth Nutrition Comparison

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The main differences between Olive and Italian dressing

  • Olive has more Iron, Copper, Fiber, and Calcium, however, Italian dressing has more Vitamin E, Vitamin K, and Polyunsaturated fat.
  • Daily need coverage for Iron from Olive is 38% higher.
  • Olive is lower in Sodium.

Food types used in this article are Olives, ripe, canned (small-extra large) and Salad dressing, italian dressing, commercial, reduced fat.

Infographic

Olive vs Italian 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
5
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 2.9% 4.5% 7.9% 9.4% 6.3% 1.6% 5.1% 116% 3.8% 8.7%
Contains more CalciumCalcium +486.7%
Contains more IronIron +1220%
Contains more CopperCopper +1221.1%
Contains more ZincZinc +266.7%
Contains less SodiumSodium -17.5%
Contains more PotassiumPotassium +1025%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +45%
Contains more SeleniumSelenium +77.8%
~equal in Magnesium ~4mg

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
4
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% 24% 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% 0.72% 86% 0% 3% 1.8% 1.8% 0% 13% 0% 31% 2.3% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3258.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +212.1%
Contains more Vitamin EVitamin E +159.4%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +154.1%
Contains more Vitamin B6Vitamin B6 +511.1%
Contains more Vitamin KVitamin K +792.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 10% 80% 3%
Protein: 0.39 g
Fats: 6.68 g
Carbs: 9.99 g
Water: 80.11 g
Other: 2.83 g
Contains more ProteinProtein +115.4%
Contains more FatsFats +59.9%
Contains more CarbsCarbs +59.6%
Contains more OtherOther +26.9%
~equal in Water ~80.11g

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
14% 30% 56%
Saturated Fat: Sat. Fat 0.833 g
Monounsaturated Fat: Mono. Fat 1.725 g
Polyunsaturated fat: Poly. Fat 3.236 g
Contains more Mono. FatMonounsaturated Fat +357.3%
Contains less Sat. FatSaturated Fat -41.1%
Contains more Poly. FatPolyunsaturated fat +255.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Italian dressing Opinion
Calories 115kcal 102kcal Olive
Protein 0.84g 0.39g Olive
Fats 10.68g 6.68g Olive
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 9.99g Italian dressing
Carbs 6.26g 9.99g Italian dressing
Magnesium 4mg 4mg
Calcium 88mg 15mg Olive
Potassium 8mg 90mg Italian dressing
Iron 3.3mg 0.25mg Olive
Sugar 0g 9.16g Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0.019mg Olive
Zinc 0.22mg 0.06mg Olive
Phosphorus 3mg 12mg Italian dressing
Sodium 735mg 891mg Olive
Vitamin A 403IU 12IU Olive
Vitamin A 20µg 1µg Olive
Vitamin E 1.65mg 4.28mg Italian dressing
Manganese 0.02mg 0.029mg Italian dressing
Selenium 0.9µg 1.6µg Italian dressing
Vitamin B1 0.003mg 0.012mg Italian dressing
Vitamin B2 0mg 0.008mg Italian dressing
Vitamin B3 0.037mg 0.094mg Italian dressing
Vitamin B5 0.015mg 0mg Olive
Vitamin B6 0.009mg 0.055mg Italian dressing
Vitamin K 1.4µg 12.5µg Italian dressing
Folate 0µg 3µg Italian dressing
Trans Fat 0g 0.017g Olive
Choline 10.3mg 3.3mg Olive
Saturated Fat 1.415g 0.833g Italian dressing
Monounsaturated Fat 7.888g 1.725g Olive
Polyunsaturated fat 0.911g 3.236g Italian dressing
Tryptophan 0.006mg Italian dressing
Threonine 0.026mg 0.012mg Olive
Isoleucine 0.031mg 0.016mg Olive
Leucine 0.05mg 0.024mg Olive
Lysine 0.032mg 0.018mg Olive
Methionine 0.012mg 0.008mg Olive
Phenylalanine 0.029mg 0.013mg Olive
Valine 0.038mg 0.017mg Olive
Histidine 0.023mg 0.008mg Olive
Fructose 5.05g Italian dressing
Omega-3 - ALA 0.441g Italian dressing
Omega-6 - Gamma-linoleic acid 0.017g Italian dressing
Omega-6 - Eicosadienoic acid 0.002g Italian dressing
Omega-6 - Linoleic acid 2.758g Italian dressing

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Italian dressing
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
6%
Olive
11%
Italian dressing
Minerals Daily Need Coverage Score
35%
Olive
17%
Italian dressing

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 9.16g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 156mg)
Which food is lower in Saturated Fat?
Italian dressing
Italian dressing is lower in Saturated Fat (difference - 0.582g)
Which food is lower in glycemic index?
Italian dressing
Italian dressing is lower in glycemic index (difference - 0)
Which food is cheaper?
Italian dressing
Italian dressing is cheaper (difference - $3.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Italian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171405/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.