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  6. Olive vs. Minestrone

Olive vs. Minestrone — In-Depth Nutrition Comparison

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Summary of differences between olive and minestrone

  • Olive has more iron, copper, fiber, and calcium, while minestrone has more vitamin A and manganese.
  • Olive covers your daily need for iron, 37% more than minestrone.
  • Olive contains 8 times more fiber than minestrone. While olive contains 3.2g of fiber, minestrone contains only 0.4g.
  • The amount of saturated fat in minestrone is lower.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Olive vs Minestrone 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
5
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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +528.6%
Contains more IronIron +768.4%
Contains more CopperCopper +392.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +1525%
Contains more ZincZinc +40.9%
Contains more PhosphorusPhosphorus +666.7%
Contains less SodiumSodium -65.4%
Contains more ManganeseManganese +660%

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
4
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +145%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +956.8%
Contains more Vitamin B5Vitamin B5 +833.3%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Minestrone DV% diff.
Iron 3.3mg 0.38mg 37%
Copper 0.251mg 0.051mg 22%
Sodium 735mg 254mg 21%
Monounsaturated fat 7.888g 0.29g 19%
Fats 10.68g 1.04g 15%
Fiber 3.2g 0.4g 11%
Vitamin E 1.65mg 11%
Calcium 88mg 14mg 7%
Manganese 0.02mg 0.152mg 6%
Saturated fat 1.415g 0.23g 5%
Calories 115kcal 34kcal 4%
Potassium 8mg 130mg 4%
Folate 0µg 15µg 4%
Phosphorus 3mg 23mg 3%
Vitamin A 20µg 49µg 3%
Polyunsaturated fat 0.911g 0.46g 3%
Vitamin B5 0.015mg 0.14mg 3%
Vitamin B3 0.037mg 0.391mg 2%
Vitamin B6 0.009mg 0.041mg 2%
Choline 10.3mg 2%
Vitamin B1 0.003mg 0.022mg 2%
Selenium 0.9µg 2%
Protein 0.84g 1.77g 2%
Vitamin B2 0mg 0.018mg 1%
Carbs 6.26g 4.66g 1%
Zinc 0.22mg 0.31mg 1%
Vitamin K 1.4µg 1%
Vitamin C 0.9mg 0.5mg 0%
Net carbs 3.06g 4.26g N/A
Cholesterol 0mg 1mg 0%
Magnesium 4mg 3mg 0%
Tryptophan 0.013mg 0%
Threonine 0.026mg 0.043mg 0%
Isoleucine 0.031mg 0.054mg 0%
Leucine 0.05mg 0.098mg 0%
Lysine 0.032mg 0.076mg 0%
Methionine 0.012mg 0.018mg 0%
Phenylalanine 0.029mg 0.064mg 0%
Valine 0.038mg 0.074mg 0%
Histidine 0.023mg 0.03mg 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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more FatsFats +926.9%
Contains more CarbsCarbs +34.3%
Contains more OtherOther +85.8%
Contains more ProteinProtein +110.7%
Contains more WaterWater +14.2%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +2620%
Contains more Poly. FatPolyunsaturated fat +98%
Contains less Sat. FatSaturated fat -83.7%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.