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  6. Olive vs. Mandarin orange

Olive vs. Mandarin orange — In-Depth Nutrition Comparison

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Differences between olive and mandarin oranges

  • Olive has more iron, copper, vitamin E, fiber, and calcium, while mandarin oranges have more vitamin C, vitamin A, and vitamin B6.
  • Olive's daily need coverage for iron is 39% higher.
  • Mandarin oranges contain 368 times less sodium than olive. Olive contains 735mg of sodium, while mandarin oranges contain 2mg.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Tangerines, (mandarin oranges), raw.

Infographic

Olive vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more CalciumCalcium +137.8%
Contains more IronIron +2100%
Contains more CopperCopper +497.6%
Contains more ZincZinc +214.3%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +1975%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +95%

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
2
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +725%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +2866.7%
Contains more Vitamin AVitamin A +70%
Contains more Vitamin B1Vitamin B1 +1833.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +916.2%
Contains more Vitamin B5Vitamin B5 +1340%
Contains more Vitamin B6Vitamin B6 +766.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

All nutrients comparison - raw data values

Nutrient Olive Mandarin orange DV% diff.
Iron 3.3mg 0.15mg 39%
Sodium 735mg 2mg 32%
Vitamin C 0.9mg 26.7mg 29%
Copper 0.251mg 0.042mg 23%
Monounsaturated fat 7.888g 0.06g 20%
Fats 10.68g 0.31g 16%
Vitamin E 1.65mg 0.2mg 10%
Polyunsaturated fat 0.911g 0.065g 6%
Saturated fat 1.415g 0.039g 6%
Fiber 3.2g 1.8g 6%
Vitamin B1 0.003mg 0.058mg 5%
Vitamin B6 0.009mg 0.078mg 5%
Potassium 8mg 166mg 5%
Calcium 88mg 37mg 5%
Folate 0µg 16µg 4%
Vitamin B5 0.015mg 0.216mg 4%
Vitamin B2 0mg 0.036mg 3%
Calories 115kcal 53kcal 3%
Fructose 2.4g 3%
Phosphorus 3mg 20mg 2%
Magnesium 4mg 12mg 2%
Carbs 6.26g 13.34g 2%
Vitamin B3 0.037mg 0.376mg 2%
Vitamin A 20µg 34µg 2%
Selenium 0.9µg 0.1µg 1%
Manganese 0.02mg 0.039mg 1%
Vitamin K 1.4µg 0µg 1%
Zinc 0.22mg 0.07mg 1%
Protein 0.84g 0.81g 0%
Net carbs 3.06g 11.54g N/A
Sugar 0g 10.58g N/A
Choline 10.3mg 10.2mg 0%
Tryptophan 0.002mg 0%
Threonine 0.026mg 0.016mg 0%
Isoleucine 0.031mg 0.017mg 0%
Leucine 0.05mg 0.028mg 0%
Lysine 0.032mg 0.032mg 0%
Methionine 0.012mg 0.002mg 0%
Phenylalanine 0.029mg 0.018mg 0%
Valine 0.038mg 0.021mg 0%
Histidine 0.023mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more FatsFats +3345.2%
Contains more OtherOther +502.7%
Contains more CarbsCarbs +113.1%
~equal in Protein ~0.81g
~equal in Water ~85.17g

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +13046.7%
Contains more Poly. FatPolyunsaturated fat +1301.5%
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.