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  6. Olive vs. Marshmallow

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, and Polyunsaturated fat than Marshmallow.
  • Daily need coverage for Iron from 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
:
3
Marshmallow
Marshmallow
Contains more Calcium +2833.3%
Contains more Iron +1334.8%
Contains more Magnesium +100%
Contains more Potassium +60%
Contains more Zinc +450%
Contains more Copper +158.8%
Contains more Manganese +150%
Contains more Phosphorus +166.7%
Contains less Sodium -89.1%
Contains more Selenium +88.9%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Marshmallow
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 9% 2% 4% 1% 11% 2% 33% 2% 10%
Contains more Calcium +2833.3%
Contains more Iron +1334.8%
Contains more Magnesium +100%
Contains more Potassium +60%
Contains more Zinc +450%
Contains more Copper +158.8%
Contains more Manganese +150%
Contains more Phosphorus +166.7%
Contains less Sodium -89.1%
Contains more Selenium +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
7
:
3
Marshmallow
Marshmallow
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +200%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +110.8%
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%
Marshmallow
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 1% 2% 1% 1% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +200%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +110.8%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Marshmallow
Marshmallow
Contains more Fats +5240%
Contains more Water +387.7%
Contains more Other +643.3%
Contains more Protein +114.3%
Contains more Carbs +1198.7%
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
Marshmallow
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 Fats +5240%
Contains more Water +387.7%
Contains more Other +643.3%
Contains more Protein +114.3%
Contains more Carbs +1198.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Marshmallow
Marshmallow
Contains more Monounsaturated Fat +9760%
Contains more Polyunsaturated fat +1838.3%
Contains less Saturated Fat -96%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Marshmallow
31% 44% 26%
Saturated Fat: 0.056 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +9760%
Contains more Polyunsaturated fat +1838.3%
Contains less Saturated Fat -96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Marshmallow Opinion
Net carbs 3.06g 81.2g Marshmallow
Protein 0.84g 1.8g Marshmallow
Fats 10.68g 0.2g Olive
Carbs 6.26g 81.3g Marshmallow
Calories 115kcal 318kcal Marshmallow
Sugar 0g 57.56g Olive
Fiber 3.2g 0.1g Olive
Calcium 88mg 3mg Olive
Iron 3.3mg 0.23mg Olive
Magnesium 4mg 2mg Olive
Phosphorus 3mg 8mg Marshmallow
Potassium 8mg 5mg Olive
Sodium 735mg 80mg Marshmallow
Zinc 0.22mg 0.04mg Olive
Copper 0.251mg 0.097mg Olive
Manganese 0.02mg 0.008mg Olive
Selenium 0.9µg 1.7µg Marshmallow
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0mg Olive
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.001mg Olive
Vitamin B2 0mg 0.001mg Marshmallow
Vitamin B3 0.037mg 0.078mg Marshmallow
Vitamin B5 0.015mg 0.005mg Olive
Vitamin B6 0.009mg 0.003mg Olive
Folate 0µg 1µg Marshmallow
Vitamin K 1.4µg 0µg Olive
Threonine 0.026mg 0.035mg Marshmallow
Isoleucine 0.031mg 0.028mg Olive
Leucine 0.05mg 0.066mg Marshmallow
Lysine 0.032mg 0.077mg Marshmallow
Methionine 0.012mg 0.015mg Marshmallow
Phenylalanine 0.029mg 0.042mg Marshmallow
Valine 0.038mg 0.05mg Marshmallow
Histidine 0.023mg 0.017mg Olive
Saturated Fat 1.415g 0.056g Marshmallow
Monounsaturated Fat 7.888g 0.08g Olive
Polyunsaturated fat 0.911g 0.047g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Marshmallow
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
0%
Marshmallow
Minerals Daily Need Coverage Score
35%
Olive
7%
Marshmallow

Comparison summary

Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 57.56g)
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Sodium?
Marshmallow
Marshmallow contains less Sodium (difference - 655mg)
Which food is lower in Saturated Fat?
Marshmallow
Marshmallow is lower in Saturated Fat (difference - 1.359g)
Which food is lower in glycemic index?
Marshmallow
Marshmallow is lower in glycemic index (difference - 62)
Which food is cheaper?
Marshmallow
Marshmallow is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.