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Olive vs. Fish sandwich — In-Depth Nutrition Comparison

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How are olive and fish sandwiches different?

  • Olive is richer in iron and copper, while fish sandwiches are higher in selenium, vitamin B12, vitamin B1, phosphorus, vitamin B3, folate, and vitamin B2.
  • Fish sandwiches cover your daily need for selenium, 31% more than olive.
  • Olive contains 3 times more copper than fish sandwiches. Olive contains 0.251mg of copper, while fish sandwiches contain 0.075mg.

Olives, ripe, canned (small-extra large) and Fast foods, fish sandwich, with tartar sauce types were used in this article.

Infographic

Olive vs Fish sandwich 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
3
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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CalciumCalcium +137.8%
Contains more IronIron +120%
Contains more CopperCopper +234.7%
Contains more MagnesiumMagnesium +525%
Contains more PotassiumPotassium +2475%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +3766.7%
Contains less SodiumSodium -18.1%
Contains more ManganeseManganese +1220%
Contains more SeleniumSelenium +1900%

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
2
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +6900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5710.8%
Contains more Vitamin B5Vitamin B5 +2366.7%
Contains more Vitamin B6Vitamin B6 +677.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +871.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +180.6%

All nutrients comparison - raw data values

Nutrient Olive Fish sandwich DV% diff.
Polyunsaturated fat 0.911g 6.257g 36%
Selenium 0.9µg 18µg 31%
Vitamin B12 0µg 0.68µg 28%
Iron 3.3mg 1.5mg 23%
Copper 0.251mg 0.075mg 20%
Protein 0.84g 10.29g 19%
Vitamin B1 0.003mg 0.21mg 17%
Phosphorus 3mg 116mg 16%
Monounsaturated fat 7.888g 2.595g 13%
Vitamin B3 0.037mg 2.15mg 13%
Folate 0µg 46µg 12%
Cholesterol 0mg 35mg 12%
Vitamin B2 0mg 0.14mg 11%
Manganese 0.02mg 0.264mg 11%
Vitamin K 1.4µg 13.6µg 10%
Fiber 3.2g 1g 9%
Vitamin B5 0.015mg 0.37mg 7%
Vitamin E 1.65mg 0.55mg 7%
Carbs 6.26g 26.69g 7%
Calories 115kcal 257kcal 7%
Potassium 8mg 206mg 6%
Sodium 735mg 602mg 6%
Vitamin B6 0.009mg 0.07mg 5%
Calcium 88mg 37mg 5%
Magnesium 4mg 25mg 5%
Choline 10.3mg 28.9mg 3%
Fats 10.68g 12.45g 3%
Fructose 1.47g 2%
Zinc 0.22mg 0.49mg 2%
Saturated fat 1.415g 1.949g 2%
Vitamin A 20µg 6µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 9IU 1%
Vitamin C 0.9mg 1.8mg 1%
Net carbs 3.06g 25.69g N/A
Sugar 0g 3.53g N/A
Trans fat 0g 0.08g N/A
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%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +65.1%
Contains more ProteinProtein +1125%
Contains more FatsFats +16.6%
Contains more CarbsCarbs +326.4%
~equal in Other ~2.13g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -27.4%
Contains more Mono. FatMonounsaturated fat +204%
Contains more Poly. FatPolyunsaturated fat +586.8%

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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
  2. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.