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Olive vs. Soft serve — In-Depth Nutrition Comparison

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How are olive and soft serve different?

  • Olive is higher in iron, copper, and fiber; however, soft serve is richer in vitamin B12, phosphorus, vitamin B2, and vitamin B5.
  • Daily need coverage for iron for olive is 39% higher.
  • Olive contains 12 times more sodium than soft serve. While olive contains 735mg of sodium, soft serve contains only 61mg.

Olives, ripe, canned (small-extra large) and Ice cream, soft serve, chocolate are the varieties used in this article.

Infographic

Olive vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more IronIron +1471.4%
Contains more CopperCopper +736.7%
Contains more ManganeseManganese +300%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +48.9%
Contains more PotassiumPotassium +2112.5%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +3766.7%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +233.3%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin EVitamin E +170.5%
Contains more Vitamin KVitamin K +55.6%
Contains more Vitamin AVitamin A +710%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1533.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +156.8%
Contains more Vitamin B5Vitamin B5 +3273.3%
Contains more Vitamin B6Vitamin B6 +433.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +152.4%

All nutrients comparison - raw data values

Nutrient Olive Soft serve DV% diff.
Iron 3.3mg 0.21mg 39%
Cholesterol 0mg 91mg 30%
Sodium 735mg 61mg 29%
Saturated fat 1.415g 7.46g 27%
Copper 0.251mg 0.03mg 25%
Vitamin B12 0µg 0.5µg 21%
Vitamin A 20µg 162µg 16%
Phosphorus 3mg 116mg 16%
Vitamin B2 0mg 0.182mg 14%
Monounsaturated fat 7.888g 3.49g 11%
Vitamin B5 0.015mg 0.506mg 10%
Fiber 3.2g 0.7g 10%
Vitamin E 1.65mg 0.61mg 7%
Protein 0.84g 4.1g 7%
Calories 115kcal 222kcal 5%
Carbs 6.26g 22.2g 5%
Potassium 8mg 177mg 5%
Vitamin D 0µg 0.7µg 4%
Vitamin B1 0.003mg 0.049mg 4%
Selenium 0.9µg 3µg 4%
Calcium 88mg 131mg 4%
Fats 10.68g 13g 4%
Vitamin D 0IU 29IU 4%
Zinc 0.22mg 0.52mg 3%
Polyunsaturated fat 0.911g 0.46g 3%
Vitamin B6 0.009mg 0.048mg 3%
Choline 10.3mg 26mg 3%
Folate 0µg 9µg 2%
Magnesium 4mg 12mg 2%
Manganese 0.02mg 0.005mg 1%
Caffeine 0mg 2mg 1%
Vitamin C 0.9mg 0.8mg 0%
Net carbs 3.06g 21.5g N/A
Sugar 0g 21.16g N/A
Vitamin B3 0.037mg 0.095mg 0%
Vitamin K 1.4µg 0.9µg 0%
Tryptophan 0.048mg 0%
Threonine 0.026mg 0.169mg 0%
Isoleucine 0.031mg 0.215mg 0%
Leucine 0.05mg 0.353mg 0%
Lysine 0.032mg 0.296mg 0%
Methionine 0.012mg 0.091mg 0%
Phenylalanine 0.029mg 0.176mg 0%
Valine 0.038mg 0.241mg 0%
Histidine 0.023mg 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +33.8%
Contains more OtherOther +147.8%
Contains more ProteinProtein +388.1%
Contains more FatsFats +21.7%
Contains more CarbsCarbs +254.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +126%
Contains more Poly. FatPolyunsaturated 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
  2. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.