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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
:
4
Salsa
Salsa
Contains more Calcium +633.3%
Contains more Iron +47.3%
Contains more Zinc +29.4%
Contains more Copper +161.5%
Contains more Selenium +125%
Contains more Magnesium +300%
Contains more Phosphorus +900%
Contains more Potassium +3275%
Contains less Sodium -41.5%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains more Calcium +633.3%
Contains more Iron +47.3%
Contains more Zinc +29.4%
Contains more Copper +161.5%
Contains more Selenium +125%
Contains more Magnesium +300%
Contains more Phosphorus +900%
Contains more Potassium +3275%
Contains less Sodium -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
4
:
7
Salsa
Salsa
Contains more Vitamin A +36.5%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2818.9%
Contains more Vitamin B6 +1555.6%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Contains more Vitamin A +36.5%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2818.9%
Contains more Vitamin B6 +1555.6%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Salsa
Salsa
Contains more Fats +5240%
Contains more Other +39.4%
Contains more Protein +78.6%
Contains more Carbs +11.8%
Contains more Water +12.1%
Olive
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
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Fats +5240%
Contains more Other +39.4%
Contains more Protein +78.6%
Contains more Carbs +11.8%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Salsa
Salsa
Contains more Monounsaturated Fat +49200%
Contains more Polyunsaturated fat +751.4%
Contains less Saturated Fat -98%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +49200%
Contains more Polyunsaturated fat +751.4%
Contains less Saturated Fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Salsa
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive Salsa Opinion
Net carbs 3.06g 5.6g Salsa
Protein 0.84g 1.5g Salsa
Fats 10.68g 0.2g Olive
Carbs 6.26g 7g Salsa
Calories 115kcal 36kcal Olive
Fiber 3.2g 1.4g Olive
Calcium 88mg 12mg Olive
Iron 3.3mg 2.24mg Olive
Magnesium 4mg 16mg Salsa
Phosphorus 3mg 30mg Salsa
Potassium 8mg 270mg Salsa
Sodium 735mg 430mg Salsa
Zinc 0.22mg 0.17mg Olive
Copper 0.251mg 0.096mg Olive
Manganese 0.02mg Olive
Selenium 0.9µg 0.4µg Olive
Vitamin A 403IU 550IU Salsa
Vitamin A RAE 20µg 28µg Salsa
Vitamin E 1.65mg Olive
Vitamin C 0.9mg 4mg Salsa
Vitamin B1 0.003mg 0.05mg Salsa
Vitamin B2 0mg 0.03mg Salsa
Vitamin B3 0.037mg 1.08mg Salsa
Vitamin B5 0.015mg Olive
Vitamin B6 0.009mg 0.149mg Salsa
Folate 0µg 19µg Salsa
Vitamin K 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.029g Salsa
Monounsaturated Fat 7.888g 0.016g Olive
Polyunsaturated fat 0.911g 0.107g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Salsa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Olive
11%
Salsa
Minerals Daily Need Coverage Score
35%
Olive
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 305mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 1.386g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $3.5)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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.