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Olive vs Potato - In-Depth Nutrition Comparison

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A recap on differences between Olive and Potato

  • Olive has more Iron, Copper, Vitamin E and Calcium, however Potato is higher in Vitamin B6, Vitamin C, Potassium, Manganese and Phosphorus.
  • Olive covers your daily Sodium needs 32% more than Potato.
  • Potato contains 165 times less Vitamin E than Olive. Olive contains 1.65mg of Vitamin E , while Potato contains 0.01mg.
  • Potato has less Sodium.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Potatoes, flesh and skin, raw.

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Olive vs Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
5
Potato
Contains more Iron +307.4%
Contains more Calcium +633.3%
Contains more Copper +128.2%
Contains more Potassium +5212.5%
Contains more Magnesium +475%
Contains more Zinc +36.4%
Contains more Phosphorus +1800%
Contains less Sodium -99.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Iron +307.4%
Contains more Calcium +633.3%
Contains more Copper +128.2%
Contains more Potassium +5212.5%
Contains more Magnesium +475%
Contains more Zinc +36.4%
Contains more Phosphorus +1800%
Contains less Sodium -99.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
8
Potato
Contains more Vitamin A +20050%
Contains more Vitamin E +16400%
Contains more Vitamin C +2088.9%
Contains more Vitamin B1 +2600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2767.6%
Contains more Vitamin B5 +1866.7%
Contains more Vitamin B6 +3211.1%
Contains more Vitamin K +42.9%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin A +20050%
Contains more Vitamin E +16400%
Contains more Vitamin C +2088.9%
Contains more Vitamin B1 +2600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2767.6%
Contains more Vitamin B5 +1866.7%
Contains more Vitamin B6 +3211.1%
Contains more Vitamin K +42.9%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Olive
18
Potato
Mineral Summary Score
43
Olive
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Olive
12%
Potato
Carbohydrates
6%
Olive
17%
Potato
Fats
49%
Olive
0%
Potato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Olive Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 729mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 1.39g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $3.3)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 0.82g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Olive Potato Opinion
Calories 115 77 Olive
Protein 0.84 2.05 Potato
Fats 10.68 0.09 Olive
Vitamin C 0.9 19.7 Potato
Carbs 6.26 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.81 Olive
Calcium 88 12 Olive
Potassium 8 425 Potato
Magnesium 4 23 Potato
Sugars 0 0.82 Olive
Fiber 3.2 2.1 Olive
Copper 0.251 0.11 Olive
Zinc 0.22 0.3 Potato
Starch 15.29 Potato
Phosphorus 3 57 Potato
Sodium 735 6 Potato
Vitamin A 403 2 Olive
Vitamin E 1.65 0.01 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.081 Potato
Vitamin B2 0 0.032 Potato
Vitamin B3 0.037 1.061 Potato
Vitamin B5 0.015 0.295 Potato
Vitamin B6 0.009 0.298 Potato
Vitamin B12 0 0
Vitamin K 1.4 2 Potato
Folate 0 15 Potato
Trans Fat 0 0
Saturated Fat 1.415 0.025 Potato
Monounsaturated Fat 7.888 0.002 Olive
Polyunsaturated fat 0.911 0.042 Olive
Tryptophan 0.021 Potato
Threonine 0.026 0.067 Potato
Isoleucine 0.031 0.066 Potato
Leucine 0.05 0.098 Potato
Lysine 0.032 0.107 Potato
Methionine 0.012 0.032 Potato
Phenylalanine 0.029 0.081 Potato
Valine 0.038 0.103 Potato
Histidine 0.023 0.035 Potato
Fructose 0.26 Potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.