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Olive vs. Shortbread — In-Depth Nutrition Comparison

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A recap on differences between olive and shortbread

  • Olive has more copper; however, shortbread is higher in vitamin B1, vitamin B2, folate, vitamin B3, manganese, selenium, and phosphorus.
  • Shortbread covers your daily saturated fat needs 33% more than olive.
  • Shortbread contains 3 times less copper than olive. Olive contains 0.251mg of copper, while shortbread contains 0.09mg.
  • Shortbread has less sodium.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Cookies, shortbread, commercially prepared, plain.

Infographic

Olive vs Shortbread 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
2
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more CalciumCalcium +576.9%
Contains more CopperCopper +178.9%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +1000%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +2100%
Contains less SodiumSodium -52%
Contains more ManganeseManganese +1865%
Contains more SeleniumSelenium +588.9%
~equal in Iron ~2.98mg

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 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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +1044.4%
Contains more Vitamin EVitamin E +47.9%
Contains more Vitamin B1Vitamin B1 +11666.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8751.4%
Contains more Vitamin B5Vitamin B5 +2040%
Contains more Vitamin B6Vitamin B6 +688.9%
Contains more Vitamin KVitamin K +685.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Shortbread DV% diff.
Polyunsaturated fat 0.911g 8.326g 49%
Saturated fat 1.415g 8.105g 30%
Vitamin B1 0.003mg 0.353mg 29%
Fats 10.68g 26.22g 24%
Vitamin B2 0mg 0.314mg 24%
Calories 115kcal 514kcal 20%
Folate 0µg 81µg 20%
Vitamin B3 0.037mg 3.275mg 20%
Carbs 6.26g 63.78g 19%
Copper 0.251mg 0.09mg 18%
Sodium 735mg 353mg 17%
Starch 40.47g 17%
Manganese 0.02mg 0.393mg 16%
Selenium 0.9µg 6.2µg 10%
Phosphorus 3mg 66mg 9%
Protein 0.84g 5.37g 9%
Fiber 3.2g 1.3g 8%
Vitamin K 1.4µg 11µg 8%
Calcium 88mg 13mg 8%
Vitamin B5 0.015mg 0.321mg 6%
Vitamin B6 0.009mg 0.071mg 5%
Vitamin E 1.65mg 2.44mg 5%
Iron 3.3mg 2.98mg 4%
Monounsaturated fat 7.888g 6.708g 3%
Vitamin A 20µg 0µg 2%
Zinc 0.22mg 0.49mg 2%
Potassium 8mg 88mg 2%
Magnesium 4mg 14mg 2%
Choline 10.3mg 0.9mg 2%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 62.48g N/A
Sugar 0g 21.65g N/A
Trans fat 0g 0.714g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2121.9%
Contains more OtherOther +116.5%
Contains more ProteinProtein +539.3%
Contains more FatsFats +145.5%
Contains more CarbsCarbs +918.8%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +17.6%
Contains more Poly. FatPolyunsaturated fat +813.9%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.