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  6. Olive vs. Spinach raw

Olive vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between olive and spinach raw

  • The amount of vitamin K, vitamin A, folate, manganese, vitamin C, magnesium, potassium, vitamin B2, and vitamin B6 in spinach raw is higher than in olive.
  • Spinach raw covers your daily vitamin K needs 401% more than olive.
  • Spinach raw has 9 times less sodium than olive. Olive has 735mg of sodium, while spinach raw has 79mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Spinach, raw.

Infographic

Olive vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +21.8%
Contains more CopperCopper +93.1%
Contains more MagnesiumMagnesium +1875%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +6875%
Contains more ZincZinc +140.9%
Contains more PhosphorusPhosphorus +1533.3%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +4385%
Contains more SeleniumSelenium +11.1%

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
0
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +3022.2%
Contains more Vitamin AVitamin A +2245%
Contains more Vitamin EVitamin E +23%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1856.8%
Contains more Vitamin B5Vitamin B5 +333.3%
Contains more Vitamin B6Vitamin B6 +2066.7%
Contains more Vitamin KVitamin K +34392.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +87.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Spinach raw DV% diff.
Vitamin K 1.4µg 482.9µg 401%
Vitamin A 20µg 469µg 50%
Folate 0µg 194µg 49%
Manganese 0.02mg 0.897mg 38%
Vitamin C 0.9mg 28.1mg 30%
Sodium 735mg 79mg 29%
Monounsaturated fat 7.888g 0.01g 20%
Magnesium 4mg 79mg 18%
Fats 10.68g 0.39g 16%
Potassium 8mg 558mg 16%
Vitamin B2 0mg 0.189mg 15%
Vitamin B6 0.009mg 0.195mg 14%
Copper 0.251mg 0.13mg 13%
Iron 3.3mg 2.71mg 7%
Phosphorus 3mg 49mg 7%
Saturated fat 1.415g 0.063g 6%
Vitamin B1 0.003mg 0.078mg 6%
Polyunsaturated fat 0.911g 0.165g 5%
Calories 115kcal 23kcal 5%
Protein 0.84g 2.86g 4%
Vitamin B3 0.037mg 0.724mg 4%
Fiber 3.2g 2.2g 4%
Vitamin E 1.65mg 2.03mg 3%
Zinc 0.22mg 0.53mg 3%
Choline 10.3mg 19.3mg 2%
Vitamin B5 0.015mg 0.065mg 1%
Calcium 88mg 99mg 1%
Carbs 6.26g 3.63g 1%
Net carbs 3.06g 1.43g N/A
Sugar 0g 0.42g N/A
Selenium 0.9µg 1µg 0%
Tryptophan 0.039mg 0%
Threonine 0.026mg 0.122mg 0%
Isoleucine 0.031mg 0.147mg 0%
Leucine 0.05mg 0.223mg 0%
Lysine 0.032mg 0.174mg 0%
Methionine 0.012mg 0.053mg 0%
Phenylalanine 0.029mg 0.129mg 0%
Valine 0.038mg 0.161mg 0%
Histidine 0.023mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +2638.5%
Contains more CarbsCarbs +72.5%
Contains more OtherOther +29.7%
Contains more ProteinProtein +240.5%
Contains more WaterWater +14.3%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +78780%
Contains more Poly. FatPolyunsaturated fat +452.1%
Contains less Sat. FatSaturated fat -95.5%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.