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  6. Olive vs. Brown rice

Olive vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between olive and brown rice

  • Olive has more iron, copper, and vitamin E; however, brown rice is richer in manganese, vitamin B3, vitamin B1, phosphorus, selenium, and vitamin B6.
  • Brown rice covers your daily manganese needs 41% more than olive.
  • Brown rice has 184 times less sodium than olive. Olive has 735mg of sodium, while brown rice has 4mg.

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

Infographic

Olive vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2833.3%
Contains more IronIron +489.3%
Contains more CopperCopper +136.8%
Contains more MagnesiumMagnesium +875%
Contains more PotassiumPotassium +975%
Contains more ZincZinc +222.7%
Contains more PhosphorusPhosphorus +3333.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +4770%
Contains more SeleniumSelenium +544.4%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +870.6%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +12%
Contains more Vitamin B1Vitamin B1 +5833.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6821.6%
Contains more Vitamin B5Vitamin B5 +2433.3%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Brown rice DV% diff.
Manganese 0.02mg 0.974mg 41%
Iron 3.3mg 0.56mg 34%
Sodium 735mg 4mg 32%
Monounsaturated fat 7.888g 0.369g 19%
Vitamin B3 0.037mg 2.561mg 16%
Copper 0.251mg 0.106mg 16%
Vitamin B1 0.003mg 0.178mg 15%
Fats 10.68g 0.97g 15%
Phosphorus 3mg 103mg 14%
Vitamin E 1.65mg 0.17mg 10%
Starch 24.79g 10%
Selenium 0.9µg 5.8µg 9%
Vitamin B6 0.009mg 0.123mg 9%
Calcium 88mg 3mg 9%
Magnesium 4mg 39mg 8%
Vitamin B5 0.015mg 0.38mg 7%
Fiber 3.2g 1.6g 6%
Carbs 6.26g 25.58g 6%
Saturated fat 1.415g 0.26g 5%
Vitamin B2 0mg 0.069mg 5%
Polyunsaturated fat 0.911g 0.366g 4%
Protein 0.84g 2.74g 4%
Zinc 0.22mg 0.71mg 4%
Potassium 8mg 86mg 2%
Vitamin A 20µg 0µg 2%
Folate 0µg 9µg 2%
Vitamin C 0.9mg 0mg 1%
Vitamin K 1.4µg 0.2µg 1%
Calories 115kcal 123kcal 0%
Net carbs 3.06g 23.98g N/A
Sugar 0g 0.24g N/A
Choline 10.3mg 9.2mg 0%
Tryptophan 0.033mg 0%
Threonine 0.026mg 0.095mg 0%
Isoleucine 0.031mg 0.109mg 0%
Leucine 0.05mg 0.214mg 0%
Lysine 0.032mg 0.099mg 0%
Methionine 0.012mg 0.058mg 0%
Phenylalanine 0.029mg 0.133mg 0%
Valine 0.038mg 0.151mg 0%
Histidine 0.023mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +1001%
Contains more WaterWater +13.8%
Contains more OtherOther +406.8%
Contains more ProteinProtein +226.2%
Contains more CarbsCarbs +308.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +2037.7%
Contains more Poly. FatPolyunsaturated fat +148.9%
Contains less Sat. FatSaturated fat -81.6%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.