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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 , Calcium, Monounsaturated Fat, 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
:
1
Table salt
Table salt
Contains more Calcium +266.7%
Contains more Iron +900%
Contains more Magnesium +300%
Contains more Phosphorus +∞%
Contains less Sodium -98.1%
Contains more Zinc +120%
Contains more Copper +736.7%
Contains more Selenium +800%
Contains more Manganese +400%
Equal in Potassium - 8
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Table salt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Contains more Calcium +266.7%
Contains more Iron +900%
Contains more Magnesium +300%
Contains more Phosphorus +∞%
Contains less Sodium -98.1%
Contains more Zinc +120%
Contains more Copper +736.7%
Contains more Selenium +800%
Contains more Manganese +400%
Equal in Potassium - 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.
Olive
Olive
8
:
0
Table salt
Table salt
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Table salt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
:
1
Table salt
Table salt
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +39895%
Contains more Other +4375.3%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Table salt
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +39895%
Contains more Other +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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive Table salt Opinion
Net carbs 3.06g 0g Olive
Protein 0.84g 0g Olive
Fats 10.68g 0g Olive
Carbs 6.26g 0g Olive
Calories 115kcal 0kcal Olive
Fiber 3.2g 0g Olive
Calcium 88mg 24mg Olive
Iron 3.3mg 0.33mg Olive
Magnesium 4mg 1mg Olive
Phosphorus 3mg 0mg Olive
Potassium 8mg 8mg
Sodium 735mg 38758mg Olive
Zinc 0.22mg 0.1mg Olive
Copper 0.251mg 0.03mg Olive
Manganese 0.02mg 0.1mg Table salt
Selenium 0.9µg 0.1µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0mg Olive
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0mg Olive
Vitamin B3 0.037mg 0mg Olive
Vitamin B5 0.015mg 0mg Olive
Vitamin B6 0.009mg 0mg Olive
Vitamin K 1.4µg 0µg Olive
Threonine 0.026mg 0mg Olive
Isoleucine 0.031mg 0mg Olive
Leucine 0.05mg 0mg Olive
Lysine 0.032mg 0mg Olive
Methionine 0.012mg 0mg Olive
Phenylalanine 0.029mg 0mg Olive
Valine 0.038mg 0mg Olive
Histidine 0.023mg 0mg Olive
Saturated Fat 1.415g 0g Table salt
Monounsaturated Fat 7.888g 0g Olive
Polyunsaturated fat 0.911g 0g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Table salt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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 Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.