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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, vitamin A, and calcium; however, italian dressing has more vitamin E and vitamin K.
  • Daily need coverage for iron for 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% 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% 0.33% 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 +1900%
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

All nutrients comparison - raw data values

Nutrient Olive Italian dressing DV% diff.
Iron 3.3mg 0.25mg 38%
Copper 0.251mg 0.019mg 26%
Vitamin E 1.65mg 4.28mg 18%
Polyunsaturated fat 0.911g 3.236g 16%
Monounsaturated fat 7.888g 1.725g 15%
Fiber 3.2g 0g 13%
Vitamin K 1.4µg 12.5µg 9%
Sodium 735mg 891mg 7%
Calcium 88mg 15mg 7%
Fructose 5.05g 6%
Fats 10.68g 6.68g 6%
Vitamin B6 0.009mg 0.055mg 4%
Saturated fat 1.415g 0.833g 3%
Potassium 8mg 90mg 2%
Vitamin A 20µg 1µg 2%
Choline 10.3mg 3.3mg 1%
Folate 0µg 3µg 1%
Protein 0.84g 0.39g 1%
Vitamin B2 0mg 0.008mg 1%
Selenium 0.9µg 1.6µg 1%
Vitamin B1 0.003mg 0.012mg 1%
Vitamin C 0.9mg 0mg 1%
Phosphorus 3mg 12mg 1%
Zinc 0.22mg 0.06mg 1%
Carbs 6.26g 9.99g 1%
Calories 115kcal 102kcal 1%
Net carbs 3.06g 9.99g N/A
Magnesium 4mg 4mg 0%
Sugar 0g 9.16g N/A
Manganese 0.02mg 0.029mg 0%
Vitamin B3 0.037mg 0.094mg 0%
Vitamin B5 0.015mg 0mg 0%
Trans fat 0g 0.017g N/A
Tryptophan 0.006mg 0%
Threonine 0.026mg 0.012mg 0%
Isoleucine 0.031mg 0.016mg 0%
Leucine 0.05mg 0.024mg 0%
Lysine 0.032mg 0.018mg 0%
Methionine 0.012mg 0.008mg 0%
Phenylalanine 0.029mg 0.013mg 0%
Valine 0.038mg 0.017mg 0%
Histidine 0.023mg 0.008mg 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.758g N/A

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%

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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. 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.