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  6. Olive vs. Salsify

Olive vs. Salsify — In-Depth Nutrition Comparison

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Differences between Olive and Salsify

  • Olive has more Iron, Copper, and Vitamin E , while Salsify has more Vitamin B6, Vitamin B2, Manganese, Potassium, and Phosphorus.
  • Olive's daily need coverage for Iron is 34% higher.
  • Salsify contains 46 times less Sodium than Olive. Olive contains 735mg of Sodium, while Salsify contains 16mg.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Salsify, cooked, boiled, drained, without salt.

Infographic

Olive vs Salsify 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
4
:
6
Salsify
Salsify
Contains more Calcium +87.2%
Contains more Iron +500%
Contains more Copper +258.6%
Contains more Selenium +50%
Contains more Magnesium +350%
Contains more Phosphorus +1766.7%
Contains more Potassium +3437.5%
Contains less Sodium -97.8%
Contains more Zinc +36.4%
Contains more Manganese +950%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Calcium +87.2%
Contains more Iron +500%
Contains more Copper +258.6%
Contains more Selenium +50%
Contains more Magnesium +350%
Contains more Phosphorus +1766.7%
Contains more Potassium +3437.5%
Contains less Sodium -97.8%
Contains more Zinc +36.4%
Contains more Manganese +950%

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
:
7
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +768.4%
Contains more Vitamin K +366.7%
Contains more Vitamin C +411.1%
Contains more Vitamin B1 +1766.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +959.5%
Contains more Vitamin B5 +1740%
Contains more Vitamin B6 +2322.2%
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +768.4%
Contains more Vitamin K +366.7%
Contains more Vitamin C +411.1%
Contains more Vitamin B1 +1766.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +959.5%
Contains more Vitamin B5 +1740%
Contains more Vitamin B6 +2322.2%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Salsify
Salsify
Contains more Fats +6182.4%
Contains more Other +201.4%
Contains more Protein +225%
Contains more Carbs +145.4%
Equal in Water - 81
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
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +6182.4%
Contains more Other +201.4%
Contains more Protein +225%
Contains more Carbs +145.4%
Equal in Water - 81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +262833.3%
Contains more Polyunsaturated fat +1131.1%
Contains less Saturated Fat -97.1%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +262833.3%
Contains more Polyunsaturated fat +1131.1%
Contains less Saturated Fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Salsify
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 Salsify Opinion
Net carbs 3.06g 12.26g Salsify
Protein 0.84g 2.73g Salsify
Fats 10.68g 0.17g Olive
Carbs 6.26g 15.36g Salsify
Calories 115kcal 68kcal Olive
Sugar 0g 2.9g Olive
Fiber 3.2g 3.1g Olive
Calcium 88mg 47mg Olive
Iron 3.3mg 0.55mg Olive
Magnesium 4mg 18mg Salsify
Phosphorus 3mg 56mg Salsify
Potassium 8mg 283mg Salsify
Sodium 735mg 16mg Salsify
Zinc 0.22mg 0.3mg Salsify
Copper 0.251mg 0.07mg Olive
Manganese 0.02mg 0.21mg Salsify
Selenium 0.9µg 0.6µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.19mg Olive
Vitamin C 0.9mg 4.6mg Salsify
Vitamin B1 0.003mg 0.056mg Salsify
Vitamin B2 0mg 0.173mg Salsify
Vitamin B3 0.037mg 0.392mg Salsify
Vitamin B5 0.015mg 0.276mg Salsify
Vitamin B6 0.009mg 0.218mg Salsify
Folate 0µg 15µg Salsify
Vitamin K 1.4µg 0.3µg 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 0.041g Salsify
Monounsaturated Fat 7.888g 0.003g Olive
Polyunsaturated fat 0.911g 0.074g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Salsify
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
13%
Salsify
Minerals Daily Need Coverage Score
35%
Olive
16%
Salsify

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 719mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 1.374g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $3.5)
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.9g)
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.