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Olive vs. Mustard — In-Depth Nutrition Comparison

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How are olive and mustard different?

  • Olive is higher in iron, copper, and vitamin E; however, mustard is richer in selenium, manganese, phosphorus, vitamin B1, and magnesium.
  • Daily need coverage for selenium for mustard is 59% higher.
  • Olive contains 7 times more saturated fat than mustard. While olive contains 1.415g of saturated fat, mustard contains only 0.214g.

Olives, ripe, canned (small-extra large) and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Olive vs Mustard 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
4
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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +39.7%
Contains more IronIron +105%
Contains more CopperCopper +239.2%
Contains less SodiumSodium -33.4%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +1800%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +3500%
Contains more ManganeseManganese +2010%
Contains more SeleniumSelenium +3622.2%

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%
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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +358.3%
Contains more Vitamin B1Vitamin B1 +5800%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1427%
Contains more Vitamin B5Vitamin B5 +1593.3%
Contains more Vitamin B6Vitamin B6 +677.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +117.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient Olive Mustard DV% diff.
Selenium 0.9µg 33.5µg 59%
Iron 3.3mg 1.61mg 21%
Copper 0.251mg 0.074mg 20%
Manganese 0.02mg 0.422mg 17%
Sodium 735mg 1104mg 16%
Phosphorus 3mg 108mg 15%
Vitamin B1 0.003mg 0.177mg 15%
Monounsaturated fat 7.888g 2.182g 14%
Fats 10.68g 3.34g 11%
Magnesium 4mg 48mg 10%
Vitamin E 1.65mg 0.36mg 9%
Protein 0.84g 3.74g 6%
Vitamin B2 0mg 0.07mg 5%
Vitamin B5 0.015mg 0.254mg 5%
Vitamin B6 0.009mg 0.07mg 5%
Saturated fat 1.415g 0.214g 5%
Zinc 0.22mg 0.64mg 4%
Potassium 8mg 152mg 4%
Calories 115kcal 60kcal 3%
Vitamin B3 0.037mg 0.565mg 3%
Fiber 3.2g 4g 3%
Calcium 88mg 63mg 3%
Vitamin A 20µg 5µg 2%
Folate 0µg 7µg 2%
Choline 10.3mg 22.4mg 2%
Vitamin C 0.9mg 0.3mg 1%
Polyunsaturated fat 0.911g 0.774g 1%
Carbs 6.26g 5.83g 0%
Net carbs 3.06g 1.83g N/A
Sugar 0g 0.92g N/A
Starch 0.64g 0%
Vitamin K 1.4µg 1.4µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.026mg 0.167mg 0%
Isoleucine 0.031mg 0.146mg 0%
Leucine 0.05mg 0.292mg 0%
Lysine 0.032mg 0.264mg 0%
Methionine 0.012mg 0.076mg 0%
Phenylalanine 0.029mg 0.161mg 0%
Valine 0.038mg 0.189mg 0%
Histidine 0.023mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more FatsFats +219.8%
Contains more ProteinProtein +345.2%
Contains more OtherOther +51.1%
~equal in Carbs ~5.83g
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +261.5%
Contains more Poly. FatPolyunsaturated fat +17.7%
Contains less Sat. FatSaturated fat -84.9%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.