Olive vs. Spread — In-Depth Nutrition Comparison
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What are the main differences between olive and spread?
- Olive is richer in iron, copper, and fiber, yet spread is richer in vitamin B12, selenium, vitamin B1, and vitamin B3.
- Spread's daily need coverage for vitamin B12 is 47% higher.
- Olive has 16 times more fiber than spread. Olive has 3.2g of fiber, while spread has 0.2g.
- Olive contains less sodium.
We used Olives, ripe, canned (small-extra large) and Sandwich spread, pork, beef types in this comparison.
Infographic
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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.
| Contains more CalciumCalcium | +633.3% |
| Contains more IronIron | +317.7% |
| Contains more CopperCopper | +93.1% |
| Contains less SodiumSodium | -27.4% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +1275% |
| Contains more ZincZinc | +363.6% |
| Contains more PhosphorusPhosphorus | +1866.7% |
| Contains more ManganeseManganese | +30% |
| Contains more SeleniumSelenium | +977.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +30% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5633.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +4575.7% |
| Contains more Vitamin B5Vitamin B5 | +2766.7% |
| Contains more Vitamin B6Vitamin B6 | +1233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +14.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +504.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +32.7% |
| Contains more ProteinProtein | +811.9% |
| Contains more FatsFats | +62.4% |
| Contains more CarbsCarbs | +90.7% |
| Contains more OtherOther | +24.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.3% |
| Contains more Poly. FatPolyunsaturated fat | +181.6% |
~equal in
Monounsaturated fat
~7.584g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Iron | 3.3mg | 0.79mg | 31% |
| Saturated fat | 1.415g | 5.977g | 21% |
| Selenium | 0.9µg | 9.7µg | 16% |
| Protein | 0.84g | 7.66g | 14% |
| Vitamin B1 | 0.003mg | 0.172mg | 14% |
| Cholesterol | 0mg | 38mg | 13% |
| Copper | 0.251mg | 0.13mg | 13% |
| Fiber | 3.2g | 0.2g | 12% |
| Sodium | 735mg | 1013mg | 12% |
| Polyunsaturated fat | 0.911g | 2.565g | 11% |
| Vitamin B3 | 0.037mg | 1.73mg | 11% |
| Fats | 10.68g | 17.34g | 10% |
| Vitamin B2 | 0mg | 0.134mg | 10% |
| Choline | 10.3mg | 62.3mg | 9% |
| Vitamin B6 | 0.009mg | 0.12mg | 9% |
| Calcium | 88mg | 12mg | 8% |
| Phosphorus | 3mg | 59mg | 8% |
| Vitamin B5 | 0.015mg | 0.43mg | 8% |
| Zinc | 0.22mg | 1.02mg | 7% |
| Calories | 115kcal | 235kcal | 6% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Potassium | 8mg | 110mg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Carbs | 6.26g | 11.94g | 2% |
| Monounsaturated fat | 7.888g | 7.584g | 1% |
| Vitamin E | 1.65mg | 1.74mg | 1% |
| Vitamin A | 20µg | 26µg | 1% |
| Magnesium | 4mg | 8mg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Folate | 0µg | 2µg | 1% |
| Net carbs | 3.06g | 11.74g | N/A |
| Manganese | 0.02mg | 0.026mg | 0% |
| Vitamin K | 1.4µg | 1.6µg | 0% |
| Tryptophan | 0.082mg | 0% | |
| Threonine | 0.026mg | 0.334mg | 0% |
| Isoleucine | 0.031mg | 0.334mg | 0% |
| Leucine | 0.05mg | 0.6mg | 0% |
| Lysine | 0.032mg | 0.663mg | 0% |
| Methionine | 0.012mg | 0.196mg | 0% |
| Phenylalanine | 0.029mg | 0.301mg | 0% |
| Valine | 0.038mg | 0.356mg | 0% |
| Histidine | 0.023mg | 0.279mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
30%
Minerals Daily Need Coverage Score
35%
33%
Comparison summary
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 0)
Which food is cheaper?
Spread is cheaper (difference - $3.5)
Which food is richer in minerals?
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Olive contains less Sodium (difference - 278mg)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 4.562g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)