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Olive vs. Rutabagas — In-Depth Nutrition Comparison

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How are olive and rutabagas different?

  • Olive is richer in iron, copper, vitamin E, and vitamin A, while rutabagas are higher in vitamin C, potassium, vitamin B1, phosphorus, and vitamin B6.
  • Olive covers your daily need for iron, 36% more than rutabagas.
  • Olive contains 202 times more vitamin A than rutabagas. Olive contains 403IU of vitamin A, while rutabagas contain 2IU.
  • Rutabagas are lower in sodium.

Olives, ripe, canned (small-extra large) and Rutabagas, raw types were used in this article.

Infographic

Olive vs Rutabagas 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
4
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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more CalciumCalcium +104.7%
Contains more IronIron +650%
Contains more CopperCopper +684.4%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +3712.5%
Contains more PhosphorusPhosphorus +1666.7%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +555%
~equal in Zinc ~0.24mg

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
3
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin KVitamin K +366.7%
Contains more Vitamin CVitamin C +2677.8%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1791.9%
Contains more Vitamin B5Vitamin B5 +966.7%
Contains more Vitamin B6Vitamin B6 +1011.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +36.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more FatsFats +6575%
Contains more OtherOther +214.1%
Contains more ProteinProtein +28.6%
Contains more CarbsCarbs +37.7%
Contains more WaterWater +11.8%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +31452%
Contains more Poly. FatPolyunsaturated fat +935.2%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Rutabagas
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 Rutabagas DV% diff.
Iron 3.3mg 0.44mg 36%
Sodium 735mg 12mg 31%
Vitamin C 0.9mg 25mg 27%
Copper 0.251mg 0.032mg 24%
Monounsaturated fat 7.888g 0.025g 20%
Fats 10.68g 0.16g 16%
Vitamin E 1.65mg 0.3mg 9%
Potassium 8mg 305mg 9%
Vitamin B6 0.009mg 0.1mg 7%
Phosphorus 3mg 53mg 7%
Vitamin B1 0.003mg 0.09mg 7%
Saturated fat 1.415g 0.027g 6%
Calcium 88mg 43mg 5%
Manganese 0.02mg 0.131mg 5%
Polyunsaturated fat 0.911g 0.088g 5%
Folate 0µg 21µg 5%
Vitamin B3 0.037mg 0.7mg 4%
Calories 115kcal 37kcal 4%
Magnesium 4mg 20mg 4%
Fiber 3.2g 2.3g 4%
Vitamin B5 0.015mg 0.16mg 3%
Vitamin B2 0mg 0.04mg 3%
Fructose 1.61g 2%
Vitamin A 20µg 0µg 2%
Vitamin K 1.4µg 0.3µg 1%
Choline 10.3mg 14.1mg 1%
Carbs 6.26g 8.62g 1%
Protein 0.84g 1.08g 0%
Net carbs 3.06g 6.32g N/A
Sugar 0g 4.46g N/A
Zinc 0.22mg 0.24mg 0%
Starch 0.4g 0%
Selenium 0.9µg 0.7µg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
35%
Olive
13%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 723mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 1.388g)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 72)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $1)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.46g)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.