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Olive vs Vegetable - In-Depth Nutrition Comparison

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What are the differences between Olive and Vegetable?

  • Olive is higher in Iron, Copper, and Vitamin E , yet Vegetable is higher in Vitamin A RAE, Vitamin K, Manganese, Vitamin B2, and Phosphorus.
  • Olive's daily need coverage for Iron is 31% more.
  • Olive has 46 times more Saturated Fat than Vegetable. While Olive has 1.415g of Saturated Fat, Vegetable has only 0.031g.

We used Olives, ripe, canned (small-extra large) and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Olive vs Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +252%
Contains more Iron +302.4%
Contains more Copper +202.4%
Contains more Magnesium +450%
Contains more Phosphorus +1600%
Contains more Potassium +2012.5%
Contains less Sodium -95.2%
Contains more Zinc +122.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Calcium +252%
Contains more Iron +302.4%
Contains more Copper +202.4%
Contains more Magnesium +450%
Contains more Phosphorus +1600%
Contains more Potassium +2012.5%
Contains less Sodium -95.2%
Contains more Zinc +122.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
1
:
Contains more Vitamin E +334.2%
Contains more Vitamin A +961.3%
Contains more Vitamin C +255.6%
Contains more Vitamin B1 +2266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2200%
Contains more Vitamin B5 +906.7%
Contains more Vitamin B6 +722.2%
Contains more Folate +∞%
Contains more Vitamin K +1578.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +334.2%
Contains more Vitamin A +961.3%
Contains more Vitamin C +255.6%
Contains more Vitamin B1 +2266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2200%
Contains more Vitamin B5 +906.7%
Contains more Vitamin B6 +722.2%
Contains more Folate +∞%
Contains more Vitamin K +1578.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Vegetable
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Vegetable Opinion
Net carbs 3.06g 8.69g Vegetable
Protein 0.84g 2.86g Vegetable
Fats 10.68g 0.15g Olive
Carbs 6.26g 13.09g Vegetable
Calories 115kcal 65kcal Olive
Starch g g
Fructose g g
Sugar 0g 3.12g Olive
Fiber 3.2g 4.4g Vegetable
Calcium 88mg 25mg Olive
Iron 3.3mg 0.82mg Olive
Magnesium 4mg 22mg Vegetable
Phosphorus 3mg 51mg Vegetable
Potassium 8mg 169mg Vegetable
Sodium 735mg 35mg Vegetable
Zinc 0.22mg 0.49mg Vegetable
Copper 0.251mg 0.083mg Olive
Vitamin A 403IU 4277IU Vegetable
Vitamin E 1.65mg 0.38mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 3.2mg Vegetable
Vitamin B1 0.003mg 0.071mg Vegetable
Vitamin B2 0mg 0.12mg Vegetable
Vitamin B3 0.037mg 0.851mg Vegetable
Vitamin B5 0.015mg 0.151mg Vegetable
Vitamin B6 0.009mg 0.074mg Vegetable
Folate 0µg 19µg Vegetable
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 23.5µg Vegetable
Tryptophan mg 0.029mg Vegetable
Threonine 0.026mg 0.115mg Vegetable
Isoleucine 0.031mg 0.139mg Vegetable
Leucine 0.05mg 0.19mg Vegetable
Lysine 0.032mg 0.17mg Vegetable
Methionine 0.012mg 0.034mg Vegetable
Phenylalanine 0.029mg 0.12mg Vegetable
Valine 0.038mg 0.149mg Vegetable
Histidine 0.023mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.031g Vegetable
Monounsaturated Fat 7.888g 0.01g Olive
Polyunsaturated fat 0.911g 0.072g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
36
Vegetable
Mineral Summary Score
43
Olive
17
Vegetable

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
17%
Vegetable
Carbohydrates
6%
Olive
13%
Vegetable
Fats
49%
Olive
1%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 700mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 1.384g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 66)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $3)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3.12g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.