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Olive vs. Orange juice — In-Depth Nutrition Comparison

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How are olive and orange juice different?

  • Olive is higher in iron, copper, fiber, vitamin E, and calcium; however, orange juice is richer in vitamin C, folate, and vitamin B1.
  • Daily need coverage for vitamin C for orange juice is 55% higher.
  • Olive contains 735 times more sodium than orange juice. While olive contains 735mg of sodium, orange juice contains only 1mg.

Olives, ripe, canned (small-extra large) and Orange juice, raw are the varieties used in this article.

Infographic

Olive vs Orange juice 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
6
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +700%
Contains more IronIron +1550%
Contains more CopperCopper +470.5%
Contains more ZincZinc +340%
Contains more ManganeseManganese +42.9%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +2400%
Contains more PhosphorusPhosphorus +466.7%
Contains less SodiumSodium -99.9%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +4025%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +66.1%
Contains more Vitamin CVitamin C +5455.6%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +981.1%
Contains more Vitamin B5Vitamin B5 +1166.7%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Orange juice DV% diff.
Vitamin C 0.9mg 50mg 55%
Iron 3.3mg 0.2mg 39%
Sodium 735mg 1mg 32%
Copper 0.251mg 0.044mg 23%
Monounsaturated fat 7.888g 0.036g 20%
Fats 10.68g 0.2g 16%
Fiber 3.2g 0.2g 12%
Vitamin E 1.65mg 0.04mg 11%
Calcium 88mg 11mg 8%
Folate 0µg 30µg 8%
Vitamin B1 0.003mg 0.09mg 7%
Polyunsaturated fat 0.911g 0.04g 6%
Saturated fat 1.415g 0.024g 6%
Potassium 8mg 200mg 6%
Vitamin B5 0.015mg 0.19mg 4%
Calories 115kcal 45kcal 4%
Magnesium 4mg 11mg 2%
Vitamin B6 0.009mg 0.04mg 2%
Phosphorus 3mg 17mg 2%
Vitamin B2 0mg 0.03mg 2%
Vitamin B3 0.037mg 0.4mg 2%
Zinc 0.22mg 0.05mg 2%
Carbs 6.26g 10.4g 1%
Choline 10.3mg 6.2mg 1%
Vitamin A 20µg 10µg 1%
Vitamin K 1.4µg 0.1µg 1%
Selenium 0.9µg 0.1µg 1%
Protein 0.84g 0.7g 0%
Net carbs 3.06g 10.2g N/A
Sugar 0g 8.4g N/A
Manganese 0.02mg 0.014mg 0%
Tryptophan 0.002mg 0%
Threonine 0.026mg 0.008mg 0%
Isoleucine 0.031mg 0.008mg 0%
Leucine 0.05mg 0.013mg 0%
Lysine 0.032mg 0.009mg 0%
Methionine 0.012mg 0.003mg 0%
Phenylalanine 0.029mg 0.009mg 0%
Valine 0.038mg 0.011mg 0%
Histidine 0.023mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +20%
Contains more FatsFats +5240%
Contains more OtherOther +457.5%
Contains more CarbsCarbs +66.1%
Contains more WaterWater +10.4%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +21811.1%
Contains more Poly. FatPolyunsaturated fat +2177.5%
Contains less Sat. FatSaturated fat -98.3%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.