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Olive vs. Rice pudding — In-Depth Nutrition Comparison

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Differences between olive and rice pudding

  • Olive has more iron, copper, and fiber, while rice pudding has more phosphorus, vitamin B2, vitamin B12, vitamin B1, vitamin D, and vitamin B5.
  • Olive's daily need coverage for iron is 37% higher.
  • Rice pudding contains 32 times less fiber than olive. Olive contains 3.2g of fiber, while rice pudding contains 0.1g.
  • The amount of sodium in rice pudding is lower.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Olive vs Rice pudding 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.
Olive
2
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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more IronIron +791.9%
Contains more CopperCopper +1294.4%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +19.3%
Contains more PotassiumPotassium +1525%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +2800%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +185%
Contains more SeleniumSelenium +111.1%

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
4
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +28.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +130%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1097.3%
Contains more Vitamin B5Vitamin B5 +1820%
Contains more Vitamin B6Vitamin B6 +288.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more FatsFats +555.2%
Contains more OtherOther +165.5%
Contains more ProteinProtein +291.7%
Contains more CarbsCarbs +232.4%
~equal in Water ~73.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +1688.7%
Contains more Poly. FatPolyunsaturated fat +1418.3%
Contains less Sat. FatSaturated fat -31.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Rice pudding DV% diff.
Iron 3.3mg 0.37mg 37%
Sodium 735mg 109mg 27%
Copper 0.251mg 0.018mg 26%
Monounsaturated fat 7.888g 0.441g 19%
Fats 10.68g 1.63g 14%
Phosphorus 3mg 87mg 12%
Fiber 3.2g 0.1g 12%
Vitamin E 1.65mg 11%
Vitamin B2 0mg 0.141mg 11%
Vitamin B12 0µg 0.24µg 10%
Vitamin B1 0.003mg 0.075mg 6%
Polyunsaturated fat 0.911g 0.06g 6%
Protein 0.84g 3.29g 5%
Vitamin B5 0.015mg 0.288mg 5%
Carbs 6.26g 20.81g 5%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Potassium 8mg 130mg 4%
Vitamin B3 0.037mg 0.443mg 3%
Vitamin A 20µg 46µg 3%
Vitamin B6 0.009mg 0.035mg 2%
Selenium 0.9µg 1.9µg 2%
Manganese 0.02mg 0.057mg 2%
Saturated fat 1.415g 0.967g 2%
Calcium 88mg 105mg 2%
Magnesium 4mg 13mg 2%
Cholesterol 0mg 6mg 2%
Choline 10.3mg 2%
Zinc 0.22mg 0.38mg 1%
Vitamin K 1.4µg 1%
Folate 0µg 4µg 1%
Calories 115kcal 111kcal 0%
Vitamin C 0.9mg 0.7mg 0%
Net carbs 3.06g 20.71g N/A
Tryptophan 0.039mg 0%
Threonine 0.026mg 0.126mg 0%
Isoleucine 0.031mg 0.169mg 0%
Leucine 0.05mg 0.273mg 0%
Lysine 0.032mg 0.221mg 0%
Methionine 0.012mg 0.07mg 0%
Phenylalanine 0.029mg 0.135mg 0%
Valine 0.038mg 0.187mg 0%
Histidine 0.023mg 0.075mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Rice pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Olive
11%
Rice pudding
Minerals Daily Need Coverage Score
35%
Olive
15%
Rice pudding

Comparison summary

Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Rice pudding
Rice pudding contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 0.448g)
Which food is lower in glycemic index?
Rice pudding
Rice pudding is lower in glycemic index (difference - 59)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $3.5)
Which food is richer in minerals?
Rice pudding
Rice pudding is relatively richer in minerals
Which food is richer in vitamins?
Rice pudding
Rice pudding is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 6mg)

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.