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Olive vs. Marshmallow — In-Depth Nutrition Comparison

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How are olive and marshmallow different?

  • Olive has more iron, copper, fiber, vitamin E, calcium, vitamin A, and polyunsaturated fat than marshmallow.
  • Daily need coverage for iron for olive is 38% higher.
  • Marshmallow has less saturated fat.

Olives, ripe, canned (small-extra large) and Candies, marshmallows are the varieties used in this article.

Infographic

Olive vs Marshmallow 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
7
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2833.3%
Contains more PotassiumPotassium +60%
Contains more IronIron +1334.8%
Contains more CopperCopper +158.8%
Contains more ZincZinc +450%
Contains more ManganeseManganese +150%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +88.9%

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
8
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% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +10200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +110.8%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Marshmallow DV% diff.
Iron 3.3mg 0.23mg 38%
Sodium 735mg 80mg 28%
Carbs 6.26g 81.3g 25%
Monounsaturated fat 7.888g 0.08g 20%
Copper 0.251mg 0.097mg 17%
Fats 10.68g 0.2g 16%
Fiber 3.2g 0.1g 12%
Vitamin E 1.65mg 0mg 11%
Calories 115kcal 318kcal 10%
Calcium 88mg 3mg 9%
Polyunsaturated fat 0.911g 0.047g 6%
Saturated fat 1.415g 0.056g 6%
Protein 0.84g 1.8g 2%
Choline 10.3mg 0.1mg 2%
Zinc 0.22mg 0.04mg 2%
Vitamin A 20µg 0µg 2%
Vitamin K 1.4µg 0µg 1%
Selenium 0.9µg 1.7µg 1%
Manganese 0.02mg 0.008mg 1%
Phosphorus 3mg 8mg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 81.2g N/A
Magnesium 4mg 2mg 0%
Potassium 8mg 5mg 0%
Sugar 0g 57.56g N/A
Vitamin B1 0.003mg 0.001mg 0%
Vitamin B2 0mg 0.001mg 0%
Vitamin B3 0.037mg 0.078mg 0%
Vitamin B5 0.015mg 0.005mg 0%
Vitamin B6 0.009mg 0.003mg 0%
Folate 0µg 1µg 0%
Threonine 0.026mg 0.035mg 0%
Isoleucine 0.031mg 0.028mg 0%
Leucine 0.05mg 0.066mg 0%
Lysine 0.032mg 0.077mg 0%
Methionine 0.012mg 0.015mg 0%
Phenylalanine 0.029mg 0.042mg 0%
Valine 0.038mg 0.05mg 0%
Histidine 0.023mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more FatsFats +5240%
Contains more WaterWater +387.7%
Contains more OtherOther +643.3%
Contains more ProteinProtein +114.3%
Contains more CarbsCarbs +1198.7%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +9760%
Contains more Poly. FatPolyunsaturated fat +1838.3%
Contains less Sat. FatSaturated fat -96%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.