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  6. Olive vs. Soy sauce

Olive vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between Olive and Soy sauce?

  • Olive is richer in Iron, Copper, and Vitamin E, yet Soy sauce is richer in Manganese, Phosphorus, Magnesium, Vitamin B3, Vitamin B2, and Potassium.
  • Soy sauce's daily need coverage for Sodium is 207% higher.
  • Olive contains less Sodium.

We used Olives, ripe, canned (small-extra large) and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Olive vs Soy sauce 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
5
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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +166.7%
Contains more IronIron +127.6%
Contains more CopperCopper +483.7%
Contains less SodiumSodium -86.6%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +1750%
Contains more PotassiumPotassium +5337.5%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +5433.3%
Contains more ManganeseManganese +4990%

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
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% 24% 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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5835.1%
Contains more Vitamin B5Vitamin B5 +1880%
Contains more Vitamin B6Vitamin B6 +1544.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +77.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +1773.7%
Contains more CarbsCarbs +27%
Contains more WaterWater +12.4%
Contains more ProteinProtein +869%
Contains more OtherOther +582.1%

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
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated Fat +8863.6%
Contains more Poly. FatPolyunsaturated fat +246.4%
Contains less Sat. FatSaturated Fat -94.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Soy sauce
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive Soy sauce Opinion
Calories 115kcal 53kcal Olive
Protein 0.84g 8.14g Soy sauce
Fats 10.68g 0.57g Olive
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 4.13g Soy sauce
Carbs 6.26g 4.93g Olive
Magnesium 4mg 74mg Soy sauce
Calcium 88mg 33mg Olive
Potassium 8mg 435mg Soy sauce
Iron 3.3mg 1.45mg Olive
Sugar 0g 0.4g Olive
Fiber 3.2g 0.8g Olive
Copper 0.251mg 0.043mg Olive
Zinc 0.22mg 0.87mg Soy sauce
Phosphorus 3mg 166mg Soy sauce
Sodium 735mg 5493mg Olive
Vitamin A 403IU 0IU Olive
Vitamin A 20µg 0µg Olive
Vitamin E 1.65mg 0mg Olive
Manganese 0.02mg 1.018mg Soy sauce
Selenium 0.9µg 0.5µg Olive
Vitamin B1 0.003mg 0.033mg Soy sauce
Vitamin B2 0mg 0.165mg Soy sauce
Vitamin B3 0.037mg 2.196mg Soy sauce
Vitamin B5 0.015mg 0.297mg Soy sauce
Vitamin B6 0.009mg 0.148mg Soy sauce
Vitamin K 1.4µg 0µg Olive
Folate 0µg 14µg Soy sauce
Choline 10.3mg 18.3mg Soy sauce
Saturated Fat 1.415g 0.073g Soy sauce
Monounsaturated Fat 7.888g 0.088g Olive
Polyunsaturated fat 0.911g 0.263g Olive
Tryptophan 0.096mg Soy sauce
Threonine 0.026mg 0.271mg Soy sauce
Isoleucine 0.031mg 0.318mg Soy sauce
Leucine 0.05mg 0.537mg Soy sauce
Lysine 0.032mg 0.381mg Soy sauce
Methionine 0.012mg 0.097mg Soy sauce
Phenylalanine 0.029mg 0.353mg Soy sauce
Valine 0.038mg 0.332mg Soy sauce
Histidine 0.023mg 0.174mg Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Soy sauce
Minerals Daily Need Coverage Score
35%
Olive
112%
Soy sauce

Comparison summary

Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 1.342g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $0.1)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 4758mg)
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.
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
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.