Olive vs. Rice — In-Depth Nutrition Comparison
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How are olive and rice different?
- Olive is richer in iron, copper, fiber, and vitamin E, while rice is higher in manganese, folate, vitamin B1, selenium, and vitamin B3.
- Olive covers your daily need for sodium, 32% more than rice.
- Olive contains 41 times more vitamin E than rice. Olive contains 1.65mg of vitamin E, while rice contains 0.04mg.
- Rice is lower in sodium.
Olives, ripe, canned (small-extra large) and Rice, white, long-grain, regular, enriched, cooked types were used in this article.
Infographic
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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 | +780% |
| Contains more IronIron | +175% |
| Contains more CopperCopper | +263.8% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +337.5% |
| Contains more ZincZinc | +122.7% |
| Contains more PhosphorusPhosphorus | +1333.3% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +2260% |
| Contains more SeleniumSelenium | +733.3% |
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 | +4025% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +390.5% |
| Contains more Vitamin B1Vitamin B1 | +5333.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +3889.2% |
| Contains more Vitamin B5Vitamin B5 | +2500% |
| Contains more Vitamin B6Vitamin B6 | +933.3% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 735mg | 1mg | 32% |
| Iron | 3.3mg | 1.2mg | 26% |
| Copper | 0.251mg | 0.069mg | 20% |
| Monounsaturated fat | 7.888g | 0.088g | 20% |
| Manganese | 0.02mg | 0.472mg | 20% |
| Fats | 10.68g | 0.28g | 16% |
| Folate | 0µg | 58µg | 15% |
| Vitamin B1 | 0.003mg | 0.163mg | 13% |
| Selenium | 0.9µg | 7.5µg | 12% |
| Fiber | 3.2g | 0.4g | 11% |
| Vitamin E | 1.65mg | 0.04mg | 11% |
| Vitamin B3 | 0.037mg | 1.476mg | 9% |
| Calcium | 88mg | 10mg | 8% |
| Vitamin B5 | 0.015mg | 0.39mg | 8% |
| Carbs | 6.26g | 28.17g | 7% |
| Saturated fat | 1.415g | 0.077g | 6% |
| Vitamin B6 | 0.009mg | 0.093mg | 6% |
| Phosphorus | 3mg | 43mg | 6% |
| Polyunsaturated fat | 0.911g | 0.076g | 6% |
| Protein | 0.84g | 2.69g | 4% |
| Zinc | 0.22mg | 0.49mg | 2% |
| Magnesium | 4mg | 12mg | 2% |
| Vitamin A | 20µg | 0µg | 2% |
| Choline | 10.3mg | 2.1mg | 1% |
| Calories | 115kcal | 130kcal | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Vitamin B2 | 0mg | 0.013mg | 1% |
| Potassium | 8mg | 35mg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Net carbs | 3.06g | 27.77g | N/A |
| Sugar | 0g | 0.05g | N/A |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.026mg | 0.096mg | 0% |
| Isoleucine | 0.031mg | 0.116mg | 0% |
| Leucine | 0.05mg | 0.222mg | 0% |
| Lysine | 0.032mg | 0.097mg | 0% |
| Methionine | 0.012mg | 0.063mg | 0% |
| Phenylalanine | 0.029mg | 0.144mg | 0% |
| Valine | 0.038mg | 0.164mg | 0% |
| Histidine | 0.023mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3714.3% |
| Contains more WaterWater | +16.9% |
| Contains more OtherOther | +431% |
| Contains more ProteinProtein | +220.2% |
| Contains more CarbsCarbs | +350% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8863.6% |
| Contains more Poly. FatPolyunsaturated fat | +1098.7% |
| Contains less Sat. FatSaturated fat | -94.6% |
