Olive vs. Bran raw — In-Depth Nutrition Comparison
Compare
What are the main differences between olive and bran raw?
- Olive has less manganese, phosphorus, vitamin B1, selenium, magnesium, fiber, vitamin B5, iron, and zinc than bran raw.
- Bran raw's daily need coverage for manganese is 244% higher.
- Olive has 184 times more sodium than bran raw. Olive has 735mg of sodium, while bran raw has 4mg.
We used Olives, ripe, canned (small-extra large) and Oat bran, raw types in this comparison.
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.
| Contains more CalciumCalcium | +51.7% |
| Contains more MagnesiumMagnesium | +5775% |
| Contains more PotassiumPotassium | +6975% |
| Contains more IronIron | +63.9% |
| Contains more CopperCopper | +60.6% |
| Contains more ZincZinc | +1313.6% |
| Contains more PhosphorusPhosphorus | +24366.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +28050% |
| Contains more SeleniumSelenium | +4922.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +63.4% |
| Contains more Vitamin B1Vitamin B1 | +38900% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +2424.3% |
| Contains more Vitamin B5Vitamin B5 | +9860% |
| Contains more Vitamin B6Vitamin B6 | +1733.3% |
| Contains more Vitamin KVitamin K | +128.6% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +212.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.02mg | 5.63mg | 244% |
| Phosphorus | 3mg | 734mg | 104% |
| Vitamin B1 | 0.003mg | 1.17mg | 97% |
| Selenium | 0.9µg | 45.2µg | 81% |
| Magnesium | 4mg | 235mg | 55% |
| Fiber | 3.2g | 15.4g | 49% |
| Protein | 0.84g | 17.3g | 33% |
| Sodium | 735mg | 4mg | 32% |
| Vitamin B5 | 0.015mg | 1.494mg | 30% |
| Zinc | 0.22mg | 3.11mg | 26% |
| Iron | 3.3mg | 5.41mg | 26% |
| Carbs | 6.26g | 66.22g | 20% |
| Copper | 0.251mg | 0.403mg | 17% |
| Vitamin B2 | 0mg | 0.22mg | 17% |
| Potassium | 8mg | 566mg | 16% |
| Monounsaturated fat | 7.888g | 2.376g | 14% |
| Folate | 0µg | 52µg | 13% |
| Vitamin B6 | 0.009mg | 0.165mg | 12% |
| Polyunsaturated fat | 0.911g | 2.766g | 12% |
| Calories | 115kcal | 246kcal | 7% |
| Fats | 10.68g | 7.03g | 6% |
| Vitamin B3 | 0.037mg | 0.934mg | 6% |
| Choline | 10.3mg | 32.2mg | 4% |
| Vitamin E | 1.65mg | 1.01mg | 4% |
| Calcium | 88mg | 58mg | 3% |
| Vitamin K | 1.4µg | 3.2µg | 2% |
| Vitamin A | 20µg | 0µg | 2% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Net carbs | 3.06g | 50.82g | N/A |
| Sugar | 0g | 1.45g | N/A |
| Saturated fat | 1.415g | 1.328g | 0% |
| Tryptophan | 0.335mg | 0% | |
| Threonine | 0.026mg | 0.502mg | 0% |
| Isoleucine | 0.031mg | 0.668mg | 0% |
| Leucine | 0.05mg | 1.374mg | 0% |
| Lysine | 0.032mg | 0.76mg | 0% |
| Methionine | 0.012mg | 0.335mg | 0% |
| Phenylalanine | 0.029mg | 0.908mg | 0% |
| Valine | 0.038mg | 0.964mg | 0% |
| Histidine | 0.023mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +51.9% |
| Contains more WaterWater | +1121.2% |
| Contains more ProteinProtein | +1959.5% |
| Contains more CarbsCarbs | +957.8% |
| Contains more OtherOther | +30% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +232% |
| Contains more Poly. FatPolyunsaturated fat | +203.6% |
~equal in
Saturated fat
~1.328g