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  6. Olive vs. Mixed nuts

Olive vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between olive and mixed nuts

  • The amount of manganese, copper, phosphorus, selenium, magnesium, vitamin B3, vitamin E, and zinc in mixed nuts is higher than in olive.
  • Mixed nuts cover your daily manganese needs 88% more than olive.
  • Mixed nuts have 147 times less sodium than olive. Olive has 735mg of sodium, while mixed nuts have 5mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Olive vs Mixed nuts 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
1
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +26.4%
Contains more MagnesiumMagnesium +5625%
Contains more CalciumCalcium +33%
Contains more PotassiumPotassium +7800%
Contains more CopperCopper +261.4%
Contains more ZincZinc +1427.3%
Contains more PhosphorusPhosphorus +15100%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +10100%
Contains more SeleniumSelenium +3666.7%

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
2
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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +373.9%
Contains more Vitamin B1Vitamin B1 +6200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +20735.1%
Contains more Vitamin B5Vitamin B5 +7500%
Contains more Vitamin B6Vitamin B6 +3811.1%
Contains more Vitamin KVitamin K +307.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +404.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Mixed nuts DV% diff.
Polyunsaturated fat 0.911g 14.612g 91%
Manganese 0.02mg 2.04mg 88%
Copper 0.251mg 0.907mg 73%
Fats 10.68g 53.95g 67%
Phosphorus 3mg 456mg 65%
Selenium 0.9µg 33.9µg 60%
Magnesium 4mg 229mg 54%
Monounsaturated fat 7.888g 28.488g 52%
Vitamin B3 0.037mg 7.709mg 48%
Vitamin E 1.65mg 7.82mg 41%
Protein 0.84g 20.04g 38%
Saturated fat 1.415g 8.711g 33%
Sodium 735mg 5mg 32%
Zinc 0.22mg 3.36mg 29%
Vitamin B6 0.009mg 0.352mg 26%
Calories 115kcal 607kcal 25%
Vitamin B5 0.015mg 1.14mg 23%
Folate 0µg 83µg 21%
Potassium 8mg 632mg 18%
Vitamin B1 0.003mg 0.189mg 16%
Fiber 3.2g 7g 15%
Vitamin B2 0mg 0.196mg 15%
Iron 3.3mg 2.61mg 9%
Choline 10.3mg 52mg 8%
Carbs 6.26g 21.05g 5%
Vitamin K 1.4µg 5.7µg 4%
Calcium 88mg 117mg 3%
Starch 4.2g 2%
Vitamin A 20µg 0µg 2%
Vitamin C 0.9mg 0.5mg 0%
Net carbs 3.06g 14.05g N/A
Sugar 0g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.026mg 0.703mg 0%
Isoleucine 0.031mg 0.826mg 0%
Leucine 0.05mg 1.656mg 0%
Lysine 0.032mg 0.782mg 0%
Methionine 0.012mg 0.283mg 0%
Phenylalanine 0.029mg 1.182mg 0%
Valine 0.038mg 1.001mg 0%
Histidine 0.023mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3745.7%
Contains more ProteinProtein +2285.7%
Contains more FatsFats +405.1%
Contains more CarbsCarbs +236.3%
Contains more OtherOther +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +261.2%
Contains more Poly. FatPolyunsaturated fat +1504%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.