Olive vs. Margarine — In-Depth Nutrition Comparison
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Significant differences between olive and margarine
- Olive has more iron, copper, fiber, and calcium; however, margarine is richer in vitamin A, vitamin K, vitamin E, and monounsaturated fat.
- Margarine covers your daily vitamin A needs 89% more than olive.
- Margarine contains less sodium.
Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Margarine, regular, 80% fat, composite, stick, without salt.
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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 MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +2833.3% |
| Contains more IronIron | +5400% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +125% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -99.7% |
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 CVitamin C | +350% |
| Contains more Vitamin B3Vitamin B3 | +60.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +3995% |
| Contains more Vitamin EVitamin E | +445.5% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +6542.9% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +20.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +425% |
| Contains more CarbsCarbs | +794.3% |
| Contains more WaterWater | +384.2% |
| Contains more OtherOther | +16.8% |
| Contains more FatsFats | +655.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.7% |
| Contains more Mono. FatMonounsaturated fat | +392.9% |
| Contains more Poly. FatPolyunsaturated fat | +2567.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.911g | 24.302g | 156% |
| Fats | 10.68g | 80.71g | 108% |
| Vitamin A | 20µg | 819µg | 89% |
| Monounsaturated fat | 7.888g | 38.877g | 77% |
| Vitamin K | 1.4µg | 93µg | 76% |
| Saturated fat | 1.415g | 15.189g | 63% |
| Vitamin E | 1.65mg | 9mg | 49% |
| Iron | 3.3mg | 0.06mg | 41% |
| Sodium | 735mg | 2mg | 32% |
| Calories | 115kcal | 717kcal | 30% |
| Copper | 0.251mg | 0mg | 28% |
| Fiber | 3.2g | 0g | 13% |
| Calcium | 88mg | 3mg | 9% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Vitamin B2 | 0mg | 0.037mg | 3% |
| Zinc | 0.22mg | 0mg | 2% |
| Carbs | 6.26g | 0.7g | 2% |
| Selenium | 0.9µg | 0µg | 2% |
| Manganese | 0.02mg | 1% | |
| Vitamin B1 | 0.003mg | 0.01mg | 1% |
| Protein | 0.84g | 0.16g | 1% |
| Vitamin C | 0.9mg | 0.2mg | 1% |
| Net carbs | 3.06g | 0.7g | N/A |
| Magnesium | 4mg | 3mg | 0% |
| Potassium | 8mg | 18mg | 0% |
| Phosphorus | 3mg | 5mg | 0% |
| Vitamin B3 | 0.037mg | 0.023mg | 0% |
| Vitamin B5 | 0.015mg | 0% | |
| Vitamin B6 | 0.009mg | 0.009mg | 0% |
| Trans fat | 0g | 14.89g | N/A |
| Folate | 0µg | 1µg | 0% |
| Choline | 10.3mg | 12.4mg | 0% |
| Threonine | 0.026mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.032mg | 0% | |
| Methionine | 0.012mg | 0% | |
| Phenylalanine | 0.029mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.023mg | 0% | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
55%
Minerals Daily Need Coverage Score
35%
1%
Comparison summary
Which food is richer in minerals?
Olive is relatively richer in minerals
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 13.774g)
Which food contains less Sodium?
Margarine contains less Sodium (difference - 733mg)
Which food is lower in glycemic index?
Margarine is lower in glycemic index (difference - 0)
Which food is cheaper?
Margarine is cheaper (difference - $3)
Which food is richer in vitamins?
Margarine is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)