Olive vs. Quinoa — In-Depth Nutrition Comparison
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Significant differences between olive and quinoa
- Olive has more iron and vitamin A; however, quinoa is richer in manganese, phosphorus, magnesium, folate, vitamin B6, vitamin B1, and vitamin B2.
- Olive covers your daily sodium needs 32% more than quinoa.
- Quinoa has 81 times less vitamin A than olive. Olive has 403IU of vitamin A, while quinoa has 5IU.
- Quinoa contains less sodium.
Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Quinoa, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +417.6% |
| Contains more IronIron | +121.5% |
| Contains more CopperCopper | +30.7% |
| Contains more MagnesiumMagnesium | +1500% |
| Contains more PotassiumPotassium | +2050% |
| Contains more ZincZinc | +395.5% |
| Contains more PhosphorusPhosphorus | +4966.7% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +3055% |
| Contains more SeleniumSelenium | +211.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +161.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3466.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1013.5% |
| Contains more Vitamin B6Vitamin B6 | +1266.7% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +123.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 735mg | 7mg | 32% |
| Manganese | 0.02mg | 0.631mg | 27% |
| Iron | 3.3mg | 1.49mg | 23% |
| Phosphorus | 3mg | 152mg | 21% |
| Monounsaturated fat | 7.888g | 0.528g | 18% |
| Magnesium | 4mg | 64mg | 14% |
| Fats | 10.68g | 1.92g | 13% |
| Folate | 0µg | 42µg | 11% |
| Vitamin B6 | 0.009mg | 0.123mg | 9% |
| Vitamin B1 | 0.003mg | 0.107mg | 9% |
| Vitamin B2 | 0mg | 0.11mg | 8% |
| Zinc | 0.22mg | 1.09mg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin E | 1.65mg | 0.63mg | 7% |
| Copper | 0.251mg | 0.192mg | 7% |
| Calcium | 88mg | 17mg | 7% |
| Protein | 0.84g | 4.4g | 7% |
| Saturated fat | 1.415g | 0.231g | 5% |
| Potassium | 8mg | 172mg | 5% |
| Carbs | 6.26g | 21.3g | 5% |
| Selenium | 0.9µg | 2.8µg | 3% |
| Fiber | 3.2g | 2.8g | 2% |
| Vitamin A | 20µg | 0µg | 2% |
| Vitamin B3 | 0.037mg | 0.412mg | 2% |
| Choline | 10.3mg | 23mg | 2% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Polyunsaturated fat | 0.911g | 1.078g | 1% |
| Calories | 115kcal | 120kcal | 0% |
| Net carbs | 3.06g | 18.5g | N/A |
| Sugar | 0g | 0.87g | N/A |
| Vitamin B5 | 0.015mg | 0% | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.026mg | 0.131mg | 0% |
| Isoleucine | 0.031mg | 0.157mg | 0% |
| Leucine | 0.05mg | 0.261mg | 0% |
| Lysine | 0.032mg | 0.239mg | 0% |
| Methionine | 0.012mg | 0.096mg | 0% |
| Phenylalanine | 0.029mg | 0.185mg | 0% |
| Valine | 0.038mg | 0.185mg | 0% |
| Histidine | 0.023mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +456.3% |
| Contains more WaterWater | +11.7% |
| Contains more OtherOther | +189.6% |
| Contains more ProteinProtein | +423.8% |
| Contains more CarbsCarbs | +240.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1393.9% |
| Contains less Sat. FatSaturated fat | -83.7% |
| Contains more Poly. FatPolyunsaturated fat | +18.3% |
