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  6. Olive vs. Salsa

Olive vs. Salsa — In-Depth Nutrition Comparison

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Differences between olive and salsa

  • Olive has more copper, iron, calcium, and fiber, while salsa has more vitamin B6, potassium, and vitamin B3.
  • Olive's daily need coverage for copper is 17% higher.
  • Salsa contains 49 times less saturated fat than olive. Olive contains 1.415g of saturated fat, while salsa contains 0.029g.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and USDA Commodity, salsa.

Infographic

Olive vs Salsa 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
6
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%
Salsa
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more CalciumCalcium +633.3%
Contains more IronIron +47.3%
Contains more CopperCopper +161.5%
Contains more ZincZinc +29.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +3275%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -41.5%

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Salsa
Salsa
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 9.3% 0% 13% 6.9% 20% 0% 34% 0% 0% 14%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +344.4%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2818.9%
Contains more Vitamin B6Vitamin B6 +1555.6%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Salsa DV% diff.
Monounsaturated fat 7.888g 0.016g 20%
Copper 0.251mg 0.096mg 17%
Fats 10.68g 0.2g 16%
Iron 3.3mg 2.24mg 13%
Sodium 735mg 430mg 13%
Vitamin E 1.65mg 11%
Vitamin B6 0.009mg 0.149mg 11%
Calcium 88mg 12mg 8%
Potassium 8mg 270mg 8%
Fiber 3.2g 1.4g 7%
Vitamin B3 0.037mg 1.08mg 7%
Saturated fat 1.415g 0.029g 6%
Folate 0µg 19µg 5%
Polyunsaturated fat 0.911g 0.107g 5%
Calories 115kcal 36kcal 4%
Phosphorus 3mg 30mg 4%
Vitamin B1 0.003mg 0.05mg 4%
Vitamin C 0.9mg 4mg 3%
Magnesium 4mg 16mg 3%
Vitamin B2 0mg 0.03mg 2%
Choline 10.3mg 2%
Protein 0.84g 1.5g 1%
Vitamin A 20µg 28µg 1%
Manganese 0.02mg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin K 1.4µg 1%
Protein per 100 calories 0.73g 4.2g N/A
Calories per 10 g protein 1369kcal 240kcal N/A
Weight per 100 calories 87g 278g N/A
Unsaturated / Saturated Fat ratio 6.2 4.2 N/A
Net carbs 3.06g 5.6g N/A
Carbs 6.26g 7g 0%
Zinc 0.22mg 0.17mg 0%
Vitamin B5 0.015mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
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
Salsa
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more FatsFats +5240%
Contains more OtherOther +39.4%
Contains more ProteinProtein +78.6%
Contains more CarbsCarbs +11.8%
Contains more WaterWater +12.1%

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
Salsa
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +49200%
Contains more Poly. FatPolyunsaturated fat +751.4%
Contains less Sat. FatSaturated fat -98%

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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

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.