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  6. Olive vs. Mustard Greens Raw

Olive vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between olive and mustard Greens Raw

  • Olive has more iron and copper, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin B6, potassium, vitamin B2, and phosphorus.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than olive.
  • Olive contains 37 times more sodium than mustard Greens Raw. While olive contains 735mg of sodium, mustard Greens Raw contain only 20mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Mustard greens, raw.

Infographic

Olive vs Mustard Greens Raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +101.2%
Contains more CopperCopper +52.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +30.7%
Contains more PotassiumPotassium +4700%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +1833.3%
Contains less SodiumSodium -97.3%
~equal in Selenium ~0.9µg

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
1
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more CholineCholine +1960%
Contains more Vitamin CVitamin C +7677.8%
Contains more Vitamin AVitamin A +655%
Contains more Vitamin EVitamin E +21.8%
Contains more Vitamin B1Vitamin B1 +2566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2062.2%
Contains more Vitamin B5Vitamin B5 +1300%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin KVitamin K +18292.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Mustard Greens Raw DV% diff.
Vitamin K 1.4µg 257.5µg 213%
Vitamin C 0.9mg 70mg 77%
Sodium 735mg 20mg 31%
Iron 3.3mg 1.64mg 21%
Monounsaturated fat 7.888g 0.092g 19%
Fats 10.68g 0.42g 16%
Vitamin A 20µg 151µg 15%
Vitamin B6 0.009mg 0.18mg 13%
Potassium 8mg 384mg 11%
Copper 0.251mg 0.165mg 10%
Phosphorus 3mg 58mg 8%
Vitamin B2 0mg 0.11mg 8%
Magnesium 4mg 32mg 7%
Saturated fat 1.415g 0.01g 6%
Vitamin B1 0.003mg 0.08mg 6%
Polyunsaturated fat 0.911g 0.038g 6%
Vitamin B3 0.037mg 0.8mg 5%
Vitamin B5 0.015mg 0.21mg 4%
Protein 0.84g 2.86g 4%
Calories 115kcal 27kcal 4%
Folate 0µg 12µg 3%
Calcium 88mg 115mg 3%
Choline 10.3mg 0.5mg 2%
Vitamin E 1.65mg 2.01mg 2%
Manganese 0.02mg 1%
Carbs 6.26g 4.67g 1%
Net carbs 3.06g 1.47g N/A
Sugar 0g 1.32g N/A
Fiber 3.2g 3.2g 0%
Zinc 0.22mg 0.25mg 0%
Selenium 0.9µg 0.9µg 0%
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%

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +2442.9%
Contains more CarbsCarbs +34%
Contains more OtherOther +65.2%
Contains more ProteinProtein +240.5%
Contains more WaterWater +13.4%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +8473.9%
Contains more Poly. FatPolyunsaturated fat +2297.4%
Contains less Sat. FatSaturated fat -99.3%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.