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Olive vs. Pastry — In-Depth Nutrition Comparison

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Significant differences between olive and pastry

  • Olive has more copper; however, pastry is richer in selenium, vitamin B1, vitamin B3, vitamin B2, manganese, folate, and vitamin K.
  • Pastry covers your daily selenium needs 42% more than olive.
  • Pastry has 3 times less sodium than olive. Olive has 735mg of sodium, while pastry has 249mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Puff pastry, frozen, ready-to-bake.

Infographic

Olive vs Pastry 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
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%
Pastry
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more CalciumCalcium +780%
Contains more IronIron +28.9%
Contains more CopperCopper +120.2%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +662.5%
Contains more ZincZinc +140.9%
Contains more PhosphorusPhosphorus +1900%
Contains less SodiumSodium -66.1%
Contains more ManganeseManganese +2340%
Contains more SeleniumSelenium +2588.9%

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
5
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%
Pastry
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 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +205.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +60.9%
Contains more Vitamin B1Vitamin B1 +13166.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +11164.9%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +841.1%
Contains more OtherOther +123%
Contains more ProteinProtein +769%
Contains more FatsFats +256.7%
Contains more CarbsCarbs +620.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +173.8%
Contains more Poly. FatPolyunsaturated fat +437.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Pastry
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive Pastry DV% diff.
Selenium 0.9µg 24.2µg 42%
Fats 10.68g 38.1g 42%
Saturated fat 1.415g 9.643g 37%
Monounsaturated fat 7.888g 21.597g 34%
Vitamin B1 0.003mg 0.398mg 33%
Polyunsaturated fat 0.911g 4.894g 27%
Vitamin B3 0.037mg 4.168mg 26%
Vitamin B2 0mg 0.283mg 22%
Calories 115kcal 551kcal 22%
Sodium 735mg 249mg 21%
Folate 0µg 78µg 20%
Manganese 0.02mg 0.488mg 20%
Copper 0.251mg 0.114mg 15%
Carbs 6.26g 45.1g 13%
Protein 0.84g 7.3g 13%
Vitamin K 1.4µg 16.1µg 12%
Iron 3.3mg 2.56mg 9%
Phosphorus 3mg 60mg 8%
Calcium 88mg 10mg 8%
Fiber 3.2g 1.5g 7%
Vitamin E 1.65mg 0.54mg 7%
Zinc 0.22mg 0.53mg 3%
Magnesium 4mg 16mg 3%
Vitamin A 20µg 0µg 2%
Potassium 8mg 61mg 2%
Vitamin C 0.9mg 0mg 1%
Vitamin B6 0.009mg 0.021mg 1%
Choline 10.3mg 6.4mg 1%
Net carbs 3.06g 43.6g N/A
Sugar 0g 0.74g N/A
Vitamin B5 0.015mg 0mg 0%
Tryptophan 0.085mg 0%
Threonine 0.026mg 0.196mg 0%
Isoleucine 0.031mg 0.272mg 0%
Leucine 0.05mg 0.508mg 0%
Lysine 0.032mg 0.142mg 0%
Methionine 0.012mg 0.129mg 0%
Phenylalanine 0.029mg 0.362mg 0%
Valine 0.038mg 0.308mg 0%
Histidine 0.023mg 0.156mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Olive
28%
Pastry
Minerals Daily Need Coverage Score
35%
Olive
42%
Pastry

Comparison summary

Which food contains less Sodium?
Pastry
Pastry contains less Sodium (difference - 486mg)
Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 59)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $3.5)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.74g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 8.228g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.