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  6. Olive vs. Red potato

Olive vs. Red potato — In-Depth Nutrition Comparison

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Differences between Olive and Red potato

  • Olive has more Iron, Vitamin E , Copper, and Calcium, while Red potato has more Potassium, Vitamin B6, Vitamin C, Phosphorus, and Vitamin B3.
  • Olive's daily need coverage for Iron is 33% higher.
  • Red potato contains 61 times less Sodium than Olive. Olive contains 735mg of Sodium, while Red potato contains 12mg.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Potatoes, red, flesh and skin, baked.

Infographic

Olive vs Red 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
:
6
Red potato
Red potato
Contains more Calcium +877.8%
Contains more Iron +371.4%
Contains more Copper +44.3%
Contains more Magnesium +600%
Contains more Phosphorus +2300%
Contains more Potassium +6712.5%
Contains less Sodium -98.4%
Contains more Zinc +81.8%
Contains more Manganese +765%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +877.8%
Contains more Iron +371.4%
Contains more Copper +44.3%
Contains more Magnesium +600%
Contains more Phosphorus +2300%
Contains more Potassium +6712.5%
Contains less Sodium -98.4%
Contains more Zinc +81.8%
Contains more Manganese +765%

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
:
8
Red potato
Red potato
Contains more Vitamin A +3930%
Contains more Vitamin E +1962.5%
Contains more Vitamin C +1300%
Contains more Vitamin B1 +2300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4210.8%
Contains more Vitamin B5 +2173.3%
Contains more Vitamin B6 +2255.6%
Contains more Folate +∞%
Contains more Vitamin K +100%
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%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +3930%
Contains more Vitamin E +1962.5%
Contains more Vitamin C +1300%
Contains more Vitamin B1 +2300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4210.8%
Contains more Vitamin B5 +2173.3%
Contains more Vitamin B6 +2255.6%
Contains more Folate +∞%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Red potato
Red potato
Contains more Fats +7020%
Contains more Other +72.9%
Contains more Protein +173.8%
Contains more Carbs +212.9%
Equal in Water - 76.67
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
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +7020%
Contains more Other +72.9%
Contains more Protein +173.8%
Contains more Carbs +212.9%
Equal in Water - 76.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +2018.6%
Contains less Saturated Fat -98.2%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +2018.6%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Red potato
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 Red potato Opinion
Net carbs 3.06g 17.79g Red potato
Protein 0.84g 2.3g Red potato
Fats 10.68g 0.15g Olive
Carbs 6.26g 19.59g Red potato
Calories 115kcal 89kcal Olive
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 0g 1.43g Olive
Fiber 3.2g 1.8g Olive
Calcium 88mg 9mg Olive
Iron 3.3mg 0.7mg Olive
Magnesium 4mg 28mg Red potato
Phosphorus 3mg 72mg Red potato
Potassium 8mg 545mg Red potato
Sodium 735mg 12mg Red potato
Zinc 0.22mg 0.4mg Red potato
Copper 0.251mg 0.174mg Olive
Manganese 0.02mg 0.173mg Red potato
Selenium 0.9µg Olive
Vitamin A 403IU 10IU Olive
Vitamin A RAE 20µg 1µg Olive
Vitamin E 1.65mg 0.08mg Olive
Vitamin C 0.9mg 12.6mg Red potato
Vitamin B1 0.003mg 0.072mg Red potato
Vitamin B2 0mg 0.05mg Red potato
Vitamin B3 0.037mg 1.595mg Red potato
Vitamin B5 0.015mg 0.341mg Red potato
Vitamin B6 0.009mg 0.212mg Red potato
Folate 0µg 27µg Red potato
Vitamin K 1.4µg 2.8µg Red potato
Tryptophan 0.023mg Red potato
Threonine 0.026mg 0.075mg Red potato
Isoleucine 0.031mg 0.074mg Red potato
Leucine 0.05mg 0.109mg Red potato
Lysine 0.032mg 0.12mg Red potato
Methionine 0.012mg 0.035mg Red potato
Phenylalanine 0.029mg 0.091mg Red potato
Valine 0.038mg 0.115mg Red potato
Histidine 0.023mg 0.039mg Red potato
Saturated Fat 1.415g 0.026g Red potato
Monounsaturated Fat 7.888g 0.002g Olive
Polyunsaturated fat 0.911g 0.043g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
35%
Olive
22%
Red potato

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 723mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 1.389g)
Which food is lower in glycemic index?
Red potato
Red potato is lower in glycemic index (difference - 89)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $3.5)
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.43g)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.