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Olive vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between olive and oranges

  • Olive has more iron, copper, and vitamin E, while oranges have more vitamin C, folate, vitamin B1, and potassium.
  • Oranges cover your daily need for vitamin C, 58% more than olive.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Oranges, raw, all commercial varieties.

Infographic

Olive vs Orange infographic
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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
5
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%
Orange
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more CalciumCalcium +120%
Contains more IronIron +3200%
Contains more CopperCopper +457.8%
Contains more ZincZinc +214.3%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +2162.5%
Contains more PhosphorusPhosphorus +366.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +25%

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
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%
Orange
7
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +81.8%
Contains more Vitamin EVitamin E +816.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +22.6%
Contains more Vitamin CVitamin C +5811.1%
Contains more Vitamin B1Vitamin B1 +2800%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +662.2%
Contains more Vitamin B5Vitamin B5 +1566.7%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Orange DV% diff.
Vitamin C 0.9mg 53.2mg 58%
Iron 3.3mg 0.1mg 40%
Sodium 735mg 0mg 32%
Copper 0.251mg 0.045mg 23%
Monounsaturated fat 7.888g 0.023g 20%
Fats 10.68g 0.12g 16%
Vitamin E 1.65mg 0.18mg 10%
Folate 0µg 30µg 8%
Vitamin B1 0.003mg 0.087mg 7%
Polyunsaturated fat 0.911g 0.025g 6%
Saturated fat 1.415g 0.015g 6%
Calcium 88mg 40mg 5%
Potassium 8mg 181mg 5%
Vitamin B5 0.015mg 0.25mg 5%
Vitamin B6 0.009mg 0.06mg 4%
Vitamin B2 0mg 0.04mg 3%
Calories 115kcal 47kcal 3%
Fiber 3.2g 2.4g 3%
Carbs 6.26g 11.75g 2%
Phosphorus 3mg 14mg 2%
Vitamin B3 0.037mg 0.282mg 2%
Vitamin A 20µg 11µg 1%
Vitamin K 1.4µg 0µg 1%
Magnesium 4mg 10mg 1%
Zinc 0.22mg 0.07mg 1%
Selenium 0.9µg 0.5µg 1%
Protein 0.84g 0.94g 0%
Net carbs 3.06g 9.35g N/A
Sugar 0g 9.35g N/A
Manganese 0.02mg 0.025mg 0%
Choline 10.3mg 8.4mg 0%
Tryptophan 0.009mg 0%
Threonine 0.026mg 0.015mg 0%
Isoleucine 0.031mg 0.025mg 0%
Leucine 0.05mg 0.023mg 0%
Lysine 0.032mg 0.047mg 0%
Methionine 0.012mg 0.02mg 0%
Phenylalanine 0.029mg 0.031mg 0%
Valine 0.038mg 0.04mg 0%
Histidine 0.023mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +8800%
Contains more OtherOther +406.8%
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +87.7%
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +34195.7%
Contains more Poly. FatPolyunsaturated fat +3544%
Contains less Sat. FatSaturated fat -98.9%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.