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  6. Olive vs. Corn

Olive vs. Corn — In-Depth Nutrition Comparison

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Differences between Olive and Corn

  • Olive has more Iron, Copper, Vitamin E , and Calcium, while Corn has more Vitamin B5, Phosphorus, Vitamin B3, Vitamin B6, and Vitamin B1.
  • Olive's daily need coverage for Iron is 36% higher.
  • Corn contains 735 times less Sodium than Olive. Olive contains 735mg of Sodium, while Corn contains 1mg.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Olive vs Corn 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
4
:
6
Corn
Corn
Contains more Calcium +2833.3%
Contains more Iron +633.3%
Contains more Copper +412.2%
Contains more Selenium +350%
Contains more Magnesium +550%
Contains more Phosphorus +2466.7%
Contains more Potassium +2625%
Contains less Sodium -99.9%
Contains more Zinc +181.8%
Contains more Manganese +735%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +2833.3%
Contains more Iron +633.3%
Contains more Copper +412.2%
Contains more Selenium +350%
Contains more Magnesium +550%
Contains more Phosphorus +2466.7%
Contains more Potassium +2625%
Contains less Sodium -99.9%
Contains more Zinc +181.8%
Contains more Manganese +735%

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
3
:
7
Corn
Corn
Contains more Vitamin A +53.2%
Contains more Vitamin E +1733.3%
Contains more Vitamin K +250%
Contains more Vitamin C +511.1%
Contains more Vitamin B1 +3000%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4448.6%
Contains more Vitamin B5 +5180%
Contains more Vitamin B6 +1444.4%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +53.2%
Contains more Vitamin E +1733.3%
Contains more Vitamin K +250%
Contains more Vitamin C +511.1%
Contains more Vitamin B1 +3000%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4448.6%
Contains more Vitamin B5 +5180%
Contains more Vitamin B6 +1444.4%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Corn
Corn
Contains more Fats +612%
Contains more Other +218.6%
Contains more Protein +306%
Contains more Carbs +235.1%
Equal in Water - 73.41
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Fats +612%
Contains more Other +218.6%
Contains more Protein +306%
Contains more Carbs +235.1%
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Corn
Corn
Contains more Monounsaturated Fat +2009.1%
Contains more Polyunsaturated fat +51.1%
Contains less Saturated Fat -86.1%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +2009.1%
Contains more Polyunsaturated fat +51.1%
Contains less Saturated Fat -86.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Corn Opinion
Net carbs 3.06g 18.58g Corn
Protein 0.84g 3.41g Corn
Fats 10.68g 1.5g Olive
Carbs 6.26g 20.98g Corn
Calories 115kcal 96kcal Olive
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 0g 4.54g Olive
Fiber 3.2g 2.4g Olive
Calcium 88mg 3mg Olive
Iron 3.3mg 0.45mg Olive
Magnesium 4mg 26mg Corn
Phosphorus 3mg 77mg Corn
Potassium 8mg 218mg Corn
Sodium 735mg 1mg Corn
Zinc 0.22mg 0.62mg Corn
Copper 0.251mg 0.049mg Olive
Manganese 0.02mg 0.167mg Corn
Selenium 0.9µg 0.2µg Olive
Vitamin A 403IU 263IU Olive
Vitamin A RAE 20µg 13µg Olive
Vitamin E 1.65mg 0.09mg Olive
Vitamin C 0.9mg 5.5mg Corn
Vitamin B1 0.003mg 0.093mg Corn
Vitamin B2 0mg 0.057mg Corn
Vitamin B3 0.037mg 1.683mg Corn
Vitamin B5 0.015mg 0.792mg Corn
Vitamin B6 0.009mg 0.139mg Corn
Folate 0µg 23µg Corn
Vitamin K 1.4µg 0.4µg Olive
Tryptophan 0.023mg Corn
Threonine 0.026mg 0.133mg Corn
Isoleucine 0.031mg 0.133mg Corn
Leucine 0.05mg 0.358mg Corn
Lysine 0.032mg 0.141mg Corn
Methionine 0.012mg 0.069mg Corn
Phenylalanine 0.029mg 0.155mg Corn
Valine 0.038mg 0.191mg Corn
Histidine 0.023mg 0.091mg Corn
Saturated Fat 1.415g 0.197g Corn
Monounsaturated Fat 7.888g 0.374g Olive
Polyunsaturated fat 0.911g 0.603g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Corn
Minerals Daily Need Coverage Score
35%
Olive
14%
Corn

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.54g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 734mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 1.218g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn
Corn is cheaper (difference - $2.3)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
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.

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.