Olive vs. Mashed potato — In-Depth Nutrition Comparison
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Important differences between olive and mashed potato
- Olive has more iron, copper, vitamin E, fiber, and calcium; however, mashed potato has more vitamin B6, potassium, phosphorus, and vitamin B3.
- Olive's daily need coverage for iron is 37% more.
- Olive has 7 times more copper than mashed potato. Olive has 0.251mg of copper, while mashed potato has 0.035mg.
- Mashed potato is lower in sodium.
The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Fast foods, potato, mashed.
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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 CalciumCalcium | +388.9% |
| Contains more IronIron | +964.5% |
| Contains more CopperCopper | +617.1% |
| Contains more SeleniumSelenium | +12.5% |
| Contains more MagnesiumMagnesium | +275% |
| Contains more PotassiumPotassium | +3475% |
| Contains more PhosphorusPhosphorus | +1866.7% |
| Contains less SodiumSodium | -58.4% |
| Contains more ManganeseManganese | +390% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +292.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +115% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +2818.9% |
| Contains more Vitamin B6Vitamin B6 | +1233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +321.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +30.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.3mg | 0.31mg | 37% |
| Copper | 0.251mg | 0.035mg | 24% |
| Sodium | 735mg | 306mg | 19% |
| Monounsaturated fat | 7.888g | 0.72g | 18% |
| Fats | 10.68g | 2.82g | 12% |
| Vitamin B6 | 0.009mg | 0.12mg | 9% |
| Vitamin E | 1.65mg | 0.42mg | 8% |
| Potassium | 8mg | 286mg | 8% |
| Fiber | 3.2g | 1.3g | 8% |
| Phosphorus | 3mg | 59mg | 8% |
| Vitamin B3 | 0.037mg | 1.08mg | 7% |
| Calcium | 88mg | 18mg | 7% |
| Starch | 12.1g | 5% | |
| Vitamin K | 1.4µg | 5.9µg | 4% |
| Saturated fat | 1.415g | 0.577g | 4% |
| Carbs | 6.26g | 14.65g | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin A | 20µg | 43µg | 3% |
| Magnesium | 4mg | 15mg | 3% |
| Manganese | 0.02mg | 0.098mg | 3% |
| Polyunsaturated fat | 0.911g | 1.342g | 3% |
| Folate | 0µg | 9µg | 2% |
| Protein | 0.84g | 1.65g | 2% |
| Choline | 10.3mg | 13.4mg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Calories | 115kcal | 89kcal | 1% |
| Vitamin B2 | 0mg | 0.015mg | 1% |
| Vitamin B1 | 0.003mg | 0.015mg | 1% |
| Net carbs | 3.06g | 13.35g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Zinc | 0.22mg | 0.22mg | 0% |
| Selenium | 0.9µg | 0.8µg | 0% |
| Vitamin B5 | 0.015mg | 0% | |
| Trans fat | 0g | 0.105g | N/A |
| 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more FatsFats | +278.7% |
| Contains more OtherOther | +77% |
| Contains more ProteinProtein | +96.4% |
| Contains more CarbsCarbs | +134% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +995.6% |
| Contains less Sat. FatSaturated fat | -59.2% |
| Contains more Poly. FatPolyunsaturated fat | +47.3% |
