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Olive vs. Sweet and sour — In-Depth Nutrition Comparison

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Summary of differences between olive and sweet and sour

  • Olive has more iron, copper, fiber, vitamin E, vitamin A, and calcium, while sweet, and sour has more manganese and vitamin C.
  • Olive covers your daily need for iron, 39% more than sweet and sour.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Sauce, sweet, and sour, ready-to-serve.

Infographic

Olive vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more CalciumCalcium +780%
Contains more IronIron +1471.4%
Contains more CopperCopper +217.7%
Contains more ZincZinc +144.4%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +1137.5%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -49.5%
Contains more ManganeseManganese +3705%

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% 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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +16400%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +329.2%
Contains more Vitamin CVitamin C +866.7%
Contains more Vitamin B1Vitamin B1 +1500%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +405.4%
Contains more Vitamin B5Vitamin B5 +520%
Contains more Vitamin B6Vitamin B6 +488.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Sweet and sour DV% diff.
Iron 3.3mg 0.21mg 39%
Manganese 0.02mg 0.761mg 32%
Monounsaturated fat 7.888g 0g 20%
Copper 0.251mg 0.079mg 19%
Sodium 735mg 371mg 16%
Fats 10.68g 0.02g 16%
Fiber 3.2g 0.1g 12%
Carbs 6.26g 38.22g 11%
Vitamin E 1.65mg 0.01mg 11%
Vitamin C 0.9mg 8.7mg 9%
Calcium 88mg 10mg 8%
Polyunsaturated fat 0.911g 0g 6%
Saturated fat 1.415g 0g 6%
Vitamin B1 0.003mg 0.048mg 4%
Vitamin B6 0.009mg 0.053mg 3%
Potassium 8mg 99mg 3%
Folate 0µg 8µg 2%
Vitamin A 20µg 1µg 2%
Vitamin B5 0.015mg 0.093mg 2%
Calories 115kcal 150kcal 2%
Choline 10.3mg 2.4mg 1%
Vitamin K 1.4µg 0.2µg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin B3 0.037mg 0.187mg 1%
Vitamin B2 0mg 0.019mg 1%
Protein 0.84g 0.27g 1%
Phosphorus 3mg 7mg 1%
Zinc 0.22mg 0.09mg 1%
Magnesium 4mg 8mg 1%
Net carbs 3.06g 38.12g N/A
Sugar 0g 18.75g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +211.1%
Contains more FatsFats +53300%
Contains more WaterWater +32.7%
Contains more OtherOther +82.8%
Contains more CarbsCarbs +510.5%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.