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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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Soy sauce DV% diff.
Sodium 735mg 5493mg 207%
Manganese 0.02mg 1.018mg 43%
Iron 3.3mg 1.45mg 23%
Copper 0.251mg 0.043mg 23%
Phosphorus 3mg 166mg 23%
Monounsaturated fat 7.888g 0.088g 20%
Magnesium 4mg 74mg 17%
Fats 10.68g 0.57g 16%
Protein 0.84g 8.14g 15%
Potassium 8mg 435mg 13%
Vitamin B2 0mg 0.165mg 13%
Vitamin B3 0.037mg 2.196mg 13%
Vitamin E 1.65mg 0mg 11%
Vitamin B6 0.009mg 0.148mg 11%
Fiber 3.2g 0.8g 10%
Calcium 88mg 33mg 6%
Zinc 0.22mg 0.87mg 6%
Vitamin B5 0.015mg 0.297mg 6%
Saturated fat 1.415g 0.073g 6%
Folate 0µg 14µg 4%
Polyunsaturated fat 0.911g 0.263g 4%
Calories 115kcal 53kcal 3%
Vitamin B1 0.003mg 0.033mg 3%
Vitamin A 20µg 0µg 2%
Vitamin C 0.9mg 0mg 1%
Selenium 0.9µg 0.5µg 1%
Vitamin K 1.4µg 0µg 1%
Choline 10.3mg 18.3mg 1%
Protein per 100 calories 0.73g 15g N/A
Calories per 10 g protein 1369kcal 65kcal N/A
Weight per 100 calories 87g 189g N/A
Unsaturated / Saturated Fat ratio 6.2 4.8 N/A
Net carbs 3.06g 4.13g N/A
Carbs 6.26g 4.93g 0%
Sugar 0g 0.4g N/A
Tryptophan 0.096mg 0%
Threonine 0.026mg 0.271mg 0%
Isoleucine 0.031mg 0.318mg 0%
Leucine 0.05mg 0.537mg 0%
Lysine 0.032mg 0.381mg 0%
Methionine 0.012mg 0.097mg 0%
Phenylalanine 0.029mg 0.353mg 0%
Valine 0.038mg 0.332mg 0%
Histidine 0.023mg 0.174mg 0%

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%

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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. 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.