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  6. Olive vs. Quinoa

Olive vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between Olive and Quinoa

  • Olive has more Iron, however, Quinoa is richer in Manganese, Phosphorus, Magnesium, Folate, Vitamin B6, Vitamin B1, Vitamin B2, and Zinc.
  • Olive covers your daily Sodium needs 32% more than Quinoa.
  • Quinoa has 2 times less Iron than Olive. Olive has 3.3mg of Iron, while Quinoa has 1.49mg.
  • Quinoa contains less Sodium.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Quinoa, cooked.

Infographic

Olive vs Quinoa 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
Quinoa
Quinoa
Contains more Calcium +417.6%
Contains more Iron +121.5%
Contains more Copper +30.7%
Contains more Magnesium +1500%
Contains more Phosphorus +4966.7%
Contains more Potassium +2050%
Contains less Sodium -99%
Contains more Zinc +395.5%
Contains more Manganese +3055%
Contains more Selenium +211.1%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +417.6%
Contains more Iron +121.5%
Contains more Copper +30.7%
Contains more Magnesium +1500%
Contains more Phosphorus +4966.7%
Contains more Potassium +2050%
Contains less Sodium -99%
Contains more Zinc +395.5%
Contains more Manganese +3055%
Contains more Selenium +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.
Olive
Olive
5
:
5
Quinoa
Quinoa
Contains more Vitamin A +7960%
Contains more Vitamin E +161.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +3466.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1013.5%
Contains more Vitamin B6 +1266.7%
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +7960%
Contains more Vitamin E +161.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +3466.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1013.5%
Contains more Vitamin B6 +1266.7%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Quinoa
Quinoa
Contains more Fats +456.3%
Contains more Water +11.7%
Contains more Other +189.6%
Contains more Protein +423.8%
Contains more Carbs +240.3%
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
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Fats +456.3%
Contains more Water +11.7%
Contains more Other +189.6%
Contains more Protein +423.8%
Contains more Carbs +240.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Quinoa
Quinoa
Contains more Monounsaturated Fat +1393.9%
Contains less Saturated Fat -83.7%
Contains more Polyunsaturated fat +18.3%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +1393.9%
Contains less Saturated Fat -83.7%
Contains more Polyunsaturated fat +18.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Quinoa
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive Quinoa Opinion
Net carbs 3.06g 18.5g Quinoa
Protein 0.84g 4.4g Quinoa
Fats 10.68g 1.92g Olive
Carbs 6.26g 21.3g Quinoa
Calories 115kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 0g 0.87g Olive
Fiber 3.2g 2.8g Olive
Calcium 88mg 17mg Olive
Iron 3.3mg 1.49mg Olive
Magnesium 4mg 64mg Quinoa
Phosphorus 3mg 152mg Quinoa
Potassium 8mg 172mg Quinoa
Sodium 735mg 7mg Quinoa
Zinc 0.22mg 1.09mg Quinoa
Copper 0.251mg 0.192mg Olive
Manganese 0.02mg 0.631mg Quinoa
Selenium 0.9µg 2.8µg Quinoa
Vitamin A 403IU 5IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.63mg Olive
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.107mg Quinoa
Vitamin B2 0mg 0.11mg Quinoa
Vitamin B3 0.037mg 0.412mg Quinoa
Vitamin B5 0.015mg Olive
Vitamin B6 0.009mg 0.123mg Quinoa
Folate 0µg 42µg Quinoa
Vitamin K 1.4µg 0µg Olive
Tryptophan 0.052mg Quinoa
Threonine 0.026mg 0.131mg Quinoa
Isoleucine 0.031mg 0.157mg Quinoa
Leucine 0.05mg 0.261mg Quinoa
Lysine 0.032mg 0.239mg Quinoa
Methionine 0.012mg 0.096mg Quinoa
Phenylalanine 0.029mg 0.185mg Quinoa
Valine 0.038mg 0.185mg Quinoa
Histidine 0.023mg 0.127mg Quinoa
Saturated Fat 1.415g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 7.888g 0.528g Olive
Polyunsaturated fat 0.911g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
35%
Olive
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 728mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.184g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 53)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3.5)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.87g)
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.
Which food is richer in vitamins?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.