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  6. Olive vs. Table salt

Olive vs. Table salt — In-Depth Nutrition Comparison

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Significant differences between olive and table salt

  • The amount of iron, copper, fiber, vitamin E, vitamin A, calcium, and polyunsaturated fat in olive is higher than in table salt.
  • Table salt covers your daily sodium needs 1653% more than olive.
  • Table salt contains less saturated fat.

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

Infographic

Olive vs Table salt 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
8
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +266.7%
Contains more IronIron +900%
Contains more CopperCopper +736.7%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +800%
Contains more ManganeseManganese +400%
~equal in Potassium ~8mg

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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39895%
Contains more OtherOther +4375.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Table salt
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Olive Table salt DV% diff.
Sodium 735mg 38758mg 1653%
Iron 3.3mg 0.33mg 37%
Copper 0.251mg 0.03mg 25%
Monounsaturated fat 7.888g 0g 20%
Fats 10.68g 0g 16%
Fiber 3.2g 0g 13%
Vitamin E 1.65mg 0mg 11%
Calories 115kcal 0kcal 6%
Calcium 88mg 24mg 6%
Saturated fat 1.415g 0g 6%
Polyunsaturated fat 0.911g 0g 6%
Manganese 0.02mg 0.1mg 3%
Choline 10.3mg 0mg 2%
Protein 0.84g 0g 2%
Carbs 6.26g 0g 2%
Vitamin A 20µg 0µg 2%
Vitamin K 1.4µg 0µg 1%
Vitamin B6 0.009mg 0mg 1%
Selenium 0.9µg 0.1µg 1%
Vitamin C 0.9mg 0mg 1%
Magnesium 4mg 1mg 1%
Zinc 0.22mg 0.1mg 1%
Net carbs 3.06g 0g N/A
Potassium 8mg 8mg 0%
Phosphorus 3mg 0mg 0%
Vitamin B1 0.003mg 0mg 0%
Vitamin B3 0.037mg 0mg 0%
Vitamin B5 0.015mg 0mg 0%
Threonine 0.026mg 0mg 0%
Isoleucine 0.031mg 0mg 0%
Leucine 0.05mg 0mg 0%
Lysine 0.032mg 0mg 0%
Methionine 0.012mg 0mg 0%
Phenylalanine 0.029mg 0mg 0%
Valine 0.038mg 0mg 0%
Histidine 0.023mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Table salt
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
4%
Olive
0%
Table salt
Minerals Daily Need Coverage Score
35%
Olive
510%
Table salt

Comparison summary

Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 1.415g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $3.4)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 38023mg)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.