Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive
  5. Compare
  6. Olive vs. Potato

Olive vs. Potato — In-Depth Nutrition Comparison

Compare

A recap on the differences between olive and potatoes

  • Olive has more iron, copper, vitamin E, and vitamin A; however, potatoes are higher in vitamin B6, vitamin C, potassium, manganese, and phosphorus.
  • Olive covers your daily sodium needs 32% more than potatoes.
  • Potatoes contain 202 times less vitamin A than olive. Olive contains 403 IU of vitamin A, while potatoes contain 2 IU.
  • Potatoes have 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
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
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%
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +633.3%
Contains more IronIron +307.4%
Contains more CopperCopper +128.2%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +475%
Contains more PotassiumPotassium +5212.5%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +1800%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +900%

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Potato
Potato
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16400%
Contains more Vitamin CVitamin C +2088.9%
Contains more Vitamin B1Vitamin B1 +2600%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2767.6%
Contains more Vitamin B5Vitamin B5 +1866.7%
Contains more Vitamin B6Vitamin B6 +3211.1%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Potato DV% diff.
Sodium 735mg 6mg 32%
Iron 3.3mg 0.81mg 31%
Vitamin B6 0.009mg 0.298mg 22%
Vitamin C 0.9mg 19.7mg 21%
Monounsaturated fat 7.888g 0.002g 20%
Fats 10.68g 0.09g 16%
Copper 0.251mg 0.11mg 16%
Potassium 8mg 425mg 12%
Vitamin E 1.65mg 0.01mg 11%
Calcium 88mg 12mg 8%
Phosphorus 3mg 57mg 8%
Manganese 0.02mg 0.2mg 8%
Vitamin B1 0.003mg 0.081mg 7%
Starch 15.29g 6%
Vitamin B3 0.037mg 1.061mg 6%
Vitamin B5 0.015mg 0.295mg 6%
Saturated fat 1.415g 0.025g 6%
Polyunsaturated fat 0.911g 0.042g 6%
Magnesium 4mg 23mg 5%
Carbs 6.26g 17.49g 4%
Fiber 3.2g 2.1g 4%
Folate 0µg 15µg 4%
Calories 115kcal 77kcal 2%
Protein 0.84g 2.05g 2%
Vitamin A 20µg 0µg 2%
Vitamin B2 0mg 0.032mg 2%
Zinc 0.22mg 0.3mg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin K 1.4µg 2µg 1%
Protein per 100 calories 0.73g 2.7g N/A
Calories per 10 g protein 1369kcal 376kcal N/A
Weight per 100 calories 87g 130g N/A
Unsaturated / Saturated Fat ratio 6.2 1.8 N/A
Net carbs 3.06g 15.39g N/A
Sugar 0g 0.82g N/A
Choline 10.3mg 12.1mg 0%
Tryptophan 0.021mg 0%
Threonine 0.026mg 0.067mg 0%
Isoleucine 0.031mg 0.066mg 0%
Leucine 0.05mg 0.098mg 0%
Lysine 0.032mg 0.107mg 0%
Methionine 0.012mg 0.032mg 0%
Phenylalanine 0.029mg 0.081mg 0%
Valine 0.038mg 0.103mg 0%
Histidine 0.023mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +11766.7%
Contains more OtherOther +99.1%
Contains more ProteinProtein +144%
Contains more CarbsCarbs +179.4%
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +394300%
Contains more Poly. FatPolyunsaturated fat +2069%
Contains less Sat. FatSaturated fat -98.2%

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 - 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.