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Olive vs. Puff pastry — In-Depth Nutrition Comparison

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The main differences between olive and puff pastry

  • Olive has more copper; however, puff pastry has more selenium, vitamin B1, vitamin B3, manganese, vitamin B2, folate, and vitamin K.
  • Daily need coverage for selenium for puff pastry is 43% higher.
  • Puff pastry has 3 times less sodium than olive. Olive has 735mg of sodium, while puff pastry has 253mg.

Food types used in this article are Olives, ripe, canned (small-extra large) and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Olive vs Puff pastry 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more CalciumCalcium +780%
Contains more IronIron +26.9%
Contains more CopperCopper +118.3%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +675%
Contains more ZincZinc +145.5%
Contains more PhosphorusPhosphorus +1900%
Contains less SodiumSodium -65.6%
Contains more ManganeseManganese +2375%
Contains more SeleniumSelenium +2622.2%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +66.1%
Contains more Vitamin B1Vitamin B1 +10666.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +10170.3%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more Vitamin KVitamin K +1064.3%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Puff pastry DV% diff.
Polyunsaturated fat 0.911g 22.228g 142%
Fats 10.68g 38.5g 43%
Selenium 0.9µg 24.5µg 43%
Vitamin B1 0.003mg 0.323mg 27%
Vitamin B3 0.037mg 3.8mg 24%
Calories 115kcal 558kcal 22%
Manganese 0.02mg 0.495mg 21%
Sodium 735mg 253mg 21%
Vitamin B2 0mg 0.258mg 20%
Saturated fat 1.415g 5.502g 19%
Copper 0.251mg 0.115mg 15%
Folate 0µg 55µg 14%
Protein 0.84g 7.4g 13%
Carbs 6.26g 45.7g 13%
Vitamin K 1.4µg 16.3µg 12%
Iron 3.3mg 2.6mg 9%
Phosphorus 3mg 60mg 8%
Calcium 88mg 10mg 8%
Fiber 3.2g 1.5g 7%
Vitamin E 1.65mg 0.55mg 7%
Magnesium 4mg 16mg 3%
Zinc 0.22mg 0.54mg 3%
Vitamin A 20µg 0µg 2%
Potassium 8mg 62mg 2%
Monounsaturated fat 7.888g 8.828g 2%
Vitamin C 0.9mg 0mg 1%
Vitamin B6 0.009mg 0.019mg 1%
Choline 10.3mg 6.2mg 1%
Net carbs 3.06g 44.2g N/A
Sugar 0g 0.75g N/A
Vitamin B5 0.015mg 0mg 0%
Tryptophan 0.086mg 0%
Threonine 0.026mg 0.198mg 0%
Isoleucine 0.031mg 0.275mg 0%
Leucine 0.05mg 0.514mg 0%
Lysine 0.032mg 0.144mg 0%
Methionine 0.012mg 0.131mg 0%
Phenylalanine 0.029mg 0.367mg 0%
Valine 0.038mg 0.312mg 0%
Histidine 0.023mg 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +980.9%
Contains more OtherOther +123%
Contains more ProteinProtein +781%
Contains more FatsFats +260.5%
Contains more CarbsCarbs +630%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +11.9%
Contains more Poly. FatPolyunsaturated fat +2340%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.