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  6. Olive vs. Soy milk

Olive vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between Olive and Soy milk

  • Olive has more Iron, Copper, Fiber, Vitamin E , and Calcium, while Soy milk has more Manganese, Vitamin B5, Selenium, and Phosphorus.
  • Olive covers your daily need of Iron 33% more than Soy milk.
  • Olive contains 15 times more Vitamin E than Soy milk. While Olive contains 1.65mg of Vitamin E , Soy milk contains only 0.11mg.
  • The amount of Sodium in Soy milk is lower.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Soymilk, original and vanilla, unfortified.

Infographic

Olive vs Soy milk 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
4
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% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more CalciumCalcium +252%
Contains more IronIron +415.6%
Contains more CopperCopper +96.1%
Contains more ZincZinc +83.3%
Contains more MagnesiumMagnesium +525%
Contains more PotassiumPotassium +1375%
Contains more PhosphorusPhosphorus +1633.3%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +1015%
Contains more SeleniumSelenium +433.3%

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% 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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13333.3%
Contains more Vitamin E Vitamin E +1400%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1286.5%
Contains more Vitamin B5Vitamin B5 +2386.7%
Contains more Vitamin B6Vitamin B6 +755.6%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +129.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more FatsFats +510.3%
Contains more OtherOther +243.1%
Contains more ProteinProtein +289.3%
Contains more WaterWater +10.1%
~equal in Carbs ~6.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated Fat +1867.1%
Contains less Sat. FatSaturated Fat -85.5%
~equal in Polyunsaturated fat ~0.961g

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 milk
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Soy milk Opinion
Calories 115kcal 54kcal Olive
Protein 0.84g 3.27g Soy milk
Fats 10.68g 1.75g Olive
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 5.68g Soy milk
Carbs 6.26g 6.28g Soy milk
Magnesium 4mg 25mg Soy milk
Calcium 88mg 25mg Olive
Potassium 8mg 118mg Soy milk
Iron 3.3mg 0.64mg Olive
Sugar 0g 3.99g Olive
Fiber 3.2g 0.6g Olive
Copper 0.251mg 0.128mg Olive
Zinc 0.22mg 0.12mg Olive
Phosphorus 3mg 52mg Soy milk
Sodium 735mg 51mg Soy milk
Vitamin A 403IU 3IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.11mg Olive
Manganese 0.02mg 0.223mg Soy milk
Selenium 0.9µg 4.8µg Soy milk
Vitamin B1 0.003mg 0.06mg Soy milk
Vitamin B2 0mg 0.069mg Soy milk
Vitamin B3 0.037mg 0.513mg Soy milk
Vitamin B5 0.015mg 0.373mg Soy milk
Vitamin B6 0.009mg 0.077mg Soy milk
Vitamin K 1.4µg 3µg Soy milk
Folate 0µg 18µg Soy milk
Choline 10.3mg 23.6mg Soy milk
Saturated Fat 1.415g 0.205g Soy milk
Monounsaturated Fat 7.888g 0.401g Olive
Polyunsaturated fat 0.911g 0.961g Soy milk
Tryptophan 0.038mg Soy milk
Threonine 0.026mg 0.108mg Soy milk
Isoleucine 0.031mg 0.114mg Soy milk
Leucine 0.05mg 0.186mg Soy milk
Lysine 0.032mg 0.131mg Soy milk
Methionine 0.012mg 0.027mg Soy milk
Phenylalanine 0.029mg 0.113mg Soy milk
Valine 0.038mg 0.117mg Soy milk
Histidine 0.023mg 0.061mg Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Soy milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
35%
Olive
19%
Soy milk

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 684mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 1.21g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 37)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $1.7)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3.99g)
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.

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.