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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.

Infographic

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 Calcium +633.3%
Contains more Iron +307.4%
Contains more Copper +128.2%
Contains more Magnesium +475%
Contains more Phosphorus +1800%
Contains more Potassium +5212.5%
Contains less Sodium -99.2%
Contains more Zinc +36.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +633.3%
Contains more Iron +307.4%
Contains more Copper +128.2%
Contains more Magnesium +475%
Contains more Phosphorus +1800%
Contains more Potassium +5212.5%
Contains less Sodium -99.2%
Contains more Zinc +36.4%

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 Folate +∞%
Contains more Vitamin K +42.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 Folate +∞%
Contains more Vitamin K +42.9%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Potato Opinion
Net carbs 3.06g 15.39g Potato
Protein 0.84g 2.05g Potato
Fats 10.68g 0.09g Olive
Carbs 6.26g 17.49g Potato
Calories 115kcal 77kcal Olive
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar 0g 0.82g Olive
Fiber 3.2g 2.1g Olive
Calcium 88mg 12mg Olive
Iron 3.3mg 0.81mg Olive
Magnesium 4mg 23mg Potato
Phosphorus 3mg 57mg Potato
Potassium 8mg 425mg Potato
Sodium 735mg 6mg Potato
Zinc 0.22mg 0.3mg Potato
Copper 0.251mg 0.11mg Olive
Vitamin A 403IU 2IU Olive
Vitamin E 1.65mg 0.01mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 19.7mg Potato
Vitamin B1 0.003mg 0.081mg Potato
Vitamin B2 0mg 0.032mg Potato
Vitamin B3 0.037mg 1.061mg Potato
Vitamin B5 0.015mg 0.295mg Potato
Vitamin B6 0.009mg 0.298mg Potato
Folate 0µg 15µg Potato
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 2µg Potato
Tryptophan mg 0.021mg Potato
Threonine 0.026mg 0.067mg Potato
Isoleucine 0.031mg 0.066mg Potato
Leucine 0.05mg 0.098mg Potato
Lysine 0.032mg 0.107mg Potato
Methionine 0.012mg 0.032mg Potato
Phenylalanine 0.029mg 0.081mg Potato
Valine 0.038mg 0.103mg Potato
Histidine 0.023mg 0.035mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.025g Potato
Monounsaturated Fat 7.888g 0.002g Olive
Polyunsaturated fat 0.911g 0.042g Olive

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
5%
Olive
12%
Potato
Carbohydrates
6%
Olive
17%
Potato
Fats
49%
Olive
0%
Potato

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 is lower in Sugar?
Olive
Olive is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.