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Olive vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between olive and milk

  • Olive has more iron, copper, fiber, and vitamin E; however, milk is higher in vitamin B12, vitamin B2, phosphorus, vitamin D, and vitamin B5.
  • Olive covers your daily iron needs 41% more than milk.
  • Milk has less sodium.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Olive vs Milk 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
3
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%
Milk
Milk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more IronIron +10900%
Contains more CopperCopper +2410%
Contains more ManganeseManganese +566.7%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +42%
Contains more PotassiumPotassium +1775%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +3066.7%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +266.7%

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.
Olive
Olive
3
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%
Milk
Milk
10
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16400%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin AVitamin A +190%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +151.4%
Contains more Vitamin B5Vitamin B5 +2306.7%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +71.8%

All nutrients comparison - raw data values

Nutrient Olive Milk DV% diff.
Iron 3.3mg 0.03mg 41%
Sodium 735mg 44mg 30%
Copper 0.251mg 0.01mg 27%
Vitamin B12 0µg 0.47µg 20%
Monounsaturated fat 7.888g 0.277g 19%
Fats 10.68g 0.97g 15%
Vitamin B2 0mg 0.185mg 14%
Fiber 3.2g 0g 13%
Phosphorus 3mg 95mg 13%
Vitamin E 1.65mg 0.01mg 11%
Vitamin B5 0.015mg 0.361mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Polyunsaturated fat 0.911g 0.035g 6%
Protein 0.84g 3.37g 5%
Selenium 0.9µg 3.3µg 4%
Vitamin A 20µg 58µg 4%
Calories 115kcal 42kcal 4%
Potassium 8mg 150mg 4%
Calcium 88mg 125mg 4%
Saturated fat 1.415g 0.633g 4%
Zinc 0.22mg 0.42mg 2%
Magnesium 4mg 11mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.009mg 0.037mg 2%
Choline 10.3mg 17.7mg 1%
Folate 0µg 5µg 1%
Vitamin K 1.4µg 0.1µg 1%
Vitamin B1 0.003mg 0.02mg 1%
Manganese 0.02mg 0.003mg 1%
Vitamin C 0.9mg 0mg 1%
Carbs 6.26g 4.99g 0%
Net carbs 3.06g 4.99g N/A
Sugar 0g 5.2g N/A
Vitamin B3 0.037mg 0.093mg 0%
Tryptophan 0.043mg 0%
Threonine 0.026mg 0.143mg 0%
Isoleucine 0.031mg 0.174mg 0%
Leucine 0.05mg 0.319mg 0%
Lysine 0.032mg 0.282mg 0%
Methionine 0.012mg 0.088mg 0%
Phenylalanine 0.029mg 0.174mg 0%
Valine 0.038mg 0.22mg 0%
Histidine 0.023mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more FatsFats +1001%
Contains more CarbsCarbs +25.5%
Contains more OtherOther +197.3%
Contains more ProteinProtein +301.2%
Contains more WaterWater +12.4%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2747.7%
Contains more Poly. FatPolyunsaturated fat +2502.9%
Contains less Sat. FatSaturated fat -55.3%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.