Olive vs. Russet potato — In-Depth Nutrition Comparison
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How are Olive and Russet potato different?
- Olive is higher in Iron, Copper, and Vitamin E , however, Russet potato is richer in Vitamin B6, Potassium, Phosphorus, Manganese, Vitamin C, and Vitamin B3.
- Daily need coverage for Sodium from Olive is 31% higher.
- Olive contains 24 times more Vitamin E than Russet potato. While Olive contains 1.65mg of Vitamin E , Russet potato contains only 0.07mg.
- Russet potato has less Sodium.
Olives, ripe, canned (small-extra large) and Potatoes, Russet, flesh and skin, baked are the varieties 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
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Calcium
+388.9%
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Iron
+208.4%
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Copper
+134.6%
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Selenium
+80%
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Magnesium
+650%
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Phosphorus
+2266.7%
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Potassium
+6775%
Contains
less
Sodium
-98.1%
Contains
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Zinc
+59.1%
Contains
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Manganese
+1040%
Contains
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Calcium
+388.9%
Contains
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Iron
+208.4%
Contains
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Copper
+134.6%
Contains
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Selenium
+80%
Contains
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Magnesium
+650%
Contains
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Phosphorus
+2266.7%
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Potassium
+6775%
Contains
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Sodium
-98.1%
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Zinc
+59.1%
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Manganese
+1040%
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.
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Contains
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Vitamin A
+3930%
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Vitamin E
+2257.1%
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Vitamin C
+822.2%
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Vitamin B1
+2133.3%
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Vitamin B2
+∞%
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Vitamin B3
+3543.2%
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Vitamin B5
+2433.3%
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Vitamin B6
+3833.3%
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Folate
+∞%
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Vitamin K
+42.9%
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Vitamin A
+3930%
Contains
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Vitamin E
+2257.1%
Contains
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Vitamin C
+822.2%
Contains
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Vitamin B1
+2133.3%
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Vitamin B2
+∞%
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Vitamin B3
+3543.2%
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Vitamin B5
+2433.3%
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Vitamin B6
+3833.3%
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Folate
+∞%
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Vitamin K
+42.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+8115.4%
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Other
+65.2%
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Protein
+213.1%
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Carbs
+242.5%
Equal in Water - 74.45
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Fats
+8115.4%
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Other
+65.2%
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Protein
+213.1%
Contains
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Carbs
+242.5%
Equal in Water - 74.45
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+262833.3%
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Polyunsaturated fat
+1587%
Contains
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Saturated Fat
-97.7%
Saturated Fat:
1.415 g
Monounsaturated Fat:
7.888 g
Polyunsaturated fat:
0.911 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
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Monounsaturated Fat
+262833.3%
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Polyunsaturated fat
+1587%
Contains
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Saturated Fat
-97.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.06g | 19.14g |
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| Protein | 0.84g | 2.63g |
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| Fats | 10.68g | 0.13g |
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| Carbs | 6.26g | 21.44g |
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| Calories | 115kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 0g | 1.08g |
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| Fiber | 3.2g | 2.3g |
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| Calcium | 88mg | 18mg |
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| Iron | 3.3mg | 1.07mg |
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| Magnesium | 4mg | 30mg |
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| Phosphorus | 3mg | 71mg |
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| Potassium | 8mg | 550mg |
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| Sodium | 735mg | 14mg |
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| Zinc | 0.22mg | 0.35mg |
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| Copper | 0.251mg | 0.107mg |
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| Manganese | 0.02mg | 0.228mg |
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| Selenium | 0.9µg | 0.5µg |
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| Vitamin A | 403IU | 10IU |
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| Vitamin A RAE | 20µg | 1µg |
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| Vitamin E | 1.65mg | 0.07mg |
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| Vitamin C | 0.9mg | 8.3mg |
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| Vitamin B1 | 0.003mg | 0.067mg |
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| Vitamin B2 | 0mg | 0.048mg |
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| Vitamin B3 | 0.037mg | 1.348mg |
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| Vitamin B5 | 0.015mg | 0.38mg |
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| Vitamin B6 | 0.009mg | 0.354mg |
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| Folate | 0µg | 26µg |
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| Vitamin K | 1.4µg | 2µg |
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| Tryptophan | 0.027mg |
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| Threonine | 0.026mg | 0.086mg |
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| Isoleucine | 0.031mg | 0.085mg |
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| Leucine | 0.05mg | 0.125mg |
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| Lysine | 0.032mg | 0.137mg |
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| Methionine | 0.012mg | 0.041mg |
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| Phenylalanine | 0.029mg | 0.104mg |
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| Valine | 0.038mg | 0.131mg |
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| Histidine | 0.023mg | 0.044mg |
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| Saturated Fat | 1.415g | 0.032g |
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| Monounsaturated Fat | 7.888g | 0.003g |
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| Polyunsaturated fat | 0.911g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
35%
23%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 721mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 1.383g)
Which food is lower in glycemic index?
Russet potato is lower in glycemic index (difference - 82)
Which food is cheaper?
Russet potato is cheaper (difference - $3.5)
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 1.08g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.