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  6. Olive vs. Potato flour

Olive vs. Potato flour — In-Depth Nutrition Comparison

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What are the main differences between Olive and Potato flour?

  • Olive is richer in Iron, yet Potato flour is richer in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Vitamin B1, Magnesium, Manganese, and Fiber.
  • Potato flour's daily need coverage for Vitamin B6 is 58% higher.
  • Olive has 13 times more Sodium than Potato flour. Olive has 735mg of Sodium, while Potato flour has 55mg.

We used Olives, ripe, canned (small-extra large) and Potato flour types in this comparison.

Infographic

Olive vs Potato flour 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
Olive
3
:
7
Potato flour
Potato flour
Contains more Calcium +35.4%
Contains more Iron +139.1%
Contains more Copper +27.4%
Contains more Magnesium +1525%
Contains more Phosphorus +5500%
Contains more Potassium +12412.5%
Contains less Sodium -92.5%
Contains more Zinc +145.5%
Contains more Manganese +1465%
Contains more Selenium +22.2%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Calcium +35.4%
Contains more Iron +139.1%
Contains more Copper +27.4%
Contains more Magnesium +1525%
Contains more Phosphorus +5500%
Contains more Potassium +12412.5%
Contains less Sodium -92.5%
Contains more Zinc +145.5%
Contains more Manganese +1465%
Contains more Selenium +22.2%

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
Olive
3
:
7
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin E +560%
Contains more Vitamin K +∞%
Contains more Vitamin C +322.2%
Contains more Vitamin B1 +7500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +9378.4%
Contains more Vitamin B5 +3060%
Contains more Vitamin B6 +8444.4%
Contains more Folate +∞%
Olive
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%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +560%
Contains more Vitamin K +∞%
Contains more Vitamin C +322.2%
Contains more Vitamin B1 +7500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +9378.4%
Contains more Vitamin B5 +3060%
Contains more Vitamin B6 +8444.4%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Potato flour
Potato flour
Contains more Fats +3041.2%
Contains more Water +1126.8%
Contains more Protein +721.4%
Contains more Carbs +1227.5%
Contains more Other +40.8%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Fats +3041.2%
Contains more Water +1126.8%
Contains more Protein +721.4%
Contains more Carbs +1227.5%
Contains more Other +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Potato flour
Potato flour
Contains more Monounsaturated Fat +98500%
Contains more Polyunsaturated fat +507.3%
Contains less Saturated Fat -93.6%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains more Monounsaturated Fat +98500%
Contains more Polyunsaturated fat +507.3%
Contains less Saturated Fat -93.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Potato flour
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 flour Opinion
Net carbs 3.06g 77.2g Potato flour
Protein 0.84g 6.9g Potato flour
Fats 10.68g 0.34g Olive
Carbs 6.26g 83.1g Potato flour
Calories 115kcal 357kcal Potato flour
Sugar 0g 3.52g Olive
Fiber 3.2g 5.9g Potato flour
Calcium 88mg 65mg Olive
Iron 3.3mg 1.38mg Olive
Magnesium 4mg 65mg Potato flour
Phosphorus 3mg 168mg Potato flour
Potassium 8mg 1001mg Potato flour
Sodium 735mg 55mg Potato flour
Zinc 0.22mg 0.54mg Potato flour
Copper 0.251mg 0.197mg Olive
Manganese 0.02mg 0.313mg Potato flour
Selenium 0.9µg 1.1µg Potato flour
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.25mg Olive
Vitamin C 0.9mg 3.8mg Potato flour
Vitamin B1 0.003mg 0.228mg Potato flour
Vitamin B2 0mg 0.051mg Potato flour
Vitamin B3 0.037mg 3.507mg Potato flour
Vitamin B5 0.015mg 0.474mg Potato flour
Vitamin B6 0.009mg 0.769mg Potato flour
Folate 0µg 25µg Potato flour
Vitamin K 1.4µg 0µg Olive
Tryptophan 0.115mg Potato flour
Threonine 0.026mg 0.28mg Potato flour
Isoleucine 0.031mg 0.299mg Potato flour
Leucine 0.05mg 0.425mg Potato flour
Lysine 0.032mg 0.413mg Potato flour
Methionine 0.012mg 0.107mg Potato flour
Phenylalanine 0.029mg 0.316mg Potato flour
Valine 0.038mg 0.356mg Potato flour
Histidine 0.023mg 0.166mg Potato flour
Saturated Fat 1.415g 0.09g Potato flour
Monounsaturated Fat 7.888g 0.008g Olive
Polyunsaturated fat 0.911g 0.15g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Potato flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Olive
31%
Potato flour
Minerals Daily Need Coverage Score
35%
Olive
41%
Potato flour

Comparison summary

Which food contains less Sodium?
Potato flour
Potato flour contains less Sodium (difference - 680mg)
Which food is lower in Saturated Fat?
Potato flour
Potato flour is lower in Saturated Fat (difference - 1.325g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $3.5)
Which food is richer in vitamins?
Potato flour
Potato flour is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3.52g)
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

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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.