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Olive vs. Pork — In-Depth Nutrition Comparison

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A recap on the differences between olive and pork

  • Olive has more iron; however, pork is higher in selenium, vitamin B1, vitamin B6, phosphorus, vitamin B3, vitamin B12, and vitamin B2.
  • Pork covers your daily selenium needs 81% more than olive.
  • Pork contains 12 times less sodium than olive. Olive contains 735mg of sodium, while pork contains 62mg.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Olive vs Pork 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
4
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%
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more CalciumCalcium +363.2%
Contains more IronIron +279.3%
Contains more CopperCopper +243.8%
Contains more ManganeseManganese +122.2%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +5187.5%
Contains more ZincZinc +986.4%
Contains more PhosphorusPhosphorus +8100%
Contains less SodiumSodium -91.6%
Contains more SeleniumSelenium +4933.3%

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%
Pork
9
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +469%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +29133.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +13513.5%
Contains more Vitamin B5Vitamin B5 +4553.3%
Contains more Vitamin B6Vitamin B6 +5055.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +811.7%

All nutrients comparison - raw data values

Nutrient Olive Pork DV% diff.
Selenium 0.9µg 45.3µg 81%
Vitamin B1 0.003mg 0.877mg 73%
Protein 0.84g 27.32g 53%
Vitamin B6 0.009mg 0.464mg 35%
Phosphorus 3mg 246mg 35%
Vitamin B3 0.037mg 5.037mg 31%
Iron 3.3mg 0.87mg 30%
Sodium 735mg 62mg 29%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Vitamin B2 0mg 0.321mg 25%
Zinc 0.22mg 2.39mg 20%
Copper 0.251mg 0.073mg 20%
Saturated fat 1.415g 5.23g 17%
Choline 10.3mg 93.9mg 15%
Vitamin B5 0.015mg 0.698mg 14%
Fiber 3.2g 0g 13%
Potassium 8mg 423mg 12%
Vitamin E 1.65mg 0.29mg 9%
Calcium 88mg 19mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 53IU 7%
Calories 115kcal 242kcal 6%
Magnesium 4mg 28mg 6%
Fats 10.68g 13.92g 5%
Monounsaturated fat 7.888g 6.19g 4%
Polyunsaturated fat 0.911g 1.2g 2%
Vitamin A 20µg 2µg 2%
Carbs 6.26g 0g 2%
Vitamin K 1.4µg 0µg 1%
Folate 0µg 5µg 1%
Vitamin C 0.9mg 0.6mg 0%
Net carbs 3.06g 0g N/A
Manganese 0.02mg 0.009mg 0%
Tryptophan 0.338mg 0%
Threonine 0.026mg 1.234mg 0%
Isoleucine 0.031mg 1.26mg 0%
Leucine 0.05mg 2.177mg 0%
Lysine 0.032mg 2.446mg 0%
Methionine 0.012mg 0.712mg 0%
Phenylalanine 0.029mg 1.086mg 0%
Valine 0.038mg 1.473mg 0%
Histidine 0.023mg 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.2%
Contains more OtherOther +150.6%
Contains more ProteinProtein +3152.4%
Contains more FatsFats +30.3%

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
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +27.4%
Contains more Poly. FatPolyunsaturated fat +31.7%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.