Olive vs. Porridge — In-Depth Nutrition Comparison
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What are the main differences between olive and porridge?
- Olive is richer in copper, vitamin E, fiber, vitamin A, monounsaturated fat, and polyunsaturated fat, yet porridge is richer in iron.
- Olive's daily need coverage for sodium is 32% higher.
- Porridge contains less sodium.
We used Olives, ripe, canned (small-extra large) and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.
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.
| Contains more CopperCopper | +527.5% |
| Contains more ZincZinc | +69.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +100% |
| Contains more IronIron | +13.3% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains less SodiumSodium | -99.2% |
| Contains more SeleniumSelenium | +211.1% |
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 | +8150% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1733.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1305.4% |
| Contains more Vitamin B5Vitamin B5 | +373.3% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 735mg | 6mg | 32% |
| Copper | 0.251mg | 0.04mg | 23% |
| Monounsaturated fat | 7.888g | 0.028g | 20% |
| Fats | 10.68g | 0.21g | 16% |
| Vitamin E | 1.65mg | 0.02mg | 11% |
| Fiber | 3.2g | 0.5g | 11% |
| Saturated fat | 1.415g | 0.033g | 6% |
| Iron | 3.3mg | 3.74mg | 6% |
| Polyunsaturated fat | 0.911g | 0.114g | 5% |
| Vitamin B1 | 0.003mg | 0.055mg | 4% |
| Folate | 0µg | 12µg | 3% |
| Vitamin B3 | 0.037mg | 0.52mg | 3% |
| Selenium | 0.9µg | 2.8µg | 3% |
| Calories | 115kcal | 50kcal | 3% |
| Phosphorus | 3mg | 15mg | 2% |
| Vitamin B2 | 0mg | 0.025mg | 2% |
| Choline | 10.3mg | 2% | |
| Vitamin A | 20µg | 0µg | 2% |
| Carbs | 6.26g | 10.52g | 1% |
| Protein | 0.84g | 1.44g | 1% |
| Vitamin B5 | 0.015mg | 0.071mg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Vitamin K | 1.4µg | 0.1µg | 1% |
| Zinc | 0.22mg | 0.13mg | 1% |
| Manganese | 0.02mg | 0mg | 1% |
| Net carbs | 3.06g | 10.02g | N/A |
| Magnesium | 4mg | 5mg | 0% |
| Calcium | 88mg | 87mg | 0% |
| Potassium | 8mg | 16mg | 0% |
| Sugar | 0g | 0.03g | N/A |
| Vitamin B6 | 0.009mg | 0.013mg | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.026mg | 0.045mg | 0% |
| Isoleucine | 0.031mg | 0.063mg | 0% |
| Leucine | 0.05mg | 0.11mg | 0% |
| Lysine | 0.032mg | 0.037mg | 0% |
| Methionine | 0.012mg | 0.027mg | 0% |
| Phenylalanine | 0.029mg | 0.078mg | 0% |
| Valine | 0.038mg | 0.07mg | 0% |
| Histidine | 0.023mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +4985.7% |
| Contains more OtherOther | +913.6% |
| Contains more ProteinProtein | +71.4% |
| Contains more CarbsCarbs | +68.1% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +28071.4% |
| Contains more Poly. FatPolyunsaturated fat | +699.1% |
| Contains less Sat. FatSaturated fat | -97.7% |
