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  6. Olive vs. Vegetable

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
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
4
:
6
Vegetable
Vegetable
Contains more Calcium +252%
Contains more Iron +302.4%
Contains more Copper +202.4%
Contains more Selenium +200%
Contains more Magnesium +450%
Contains more Phosphorus +1600%
Contains more Potassium +2012.5%
Contains less Sodium -95.2%
Contains more Zinc +122.7%
Contains more Manganese +1795%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +252%
Contains more Iron +302.4%
Contains more Copper +202.4%
Contains more Selenium +200%
Contains more Magnesium +450%
Contains more Phosphorus +1600%
Contains more Potassium +2012.5%
Contains less Sodium -95.2%
Contains more Zinc +122.7%
Contains more Manganese +1795%

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
1
:
9
Vegetable
Vegetable
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%
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%
Vegetable
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Vegetable
Vegetable
Contains more Fats +7020%
Contains more Other +232.8%
Contains more Protein +240.5%
Contains more Carbs +109.1%
Equal in Water - 83.23
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +7020%
Contains more Other +232.8%
Contains more Protein +240.5%
Contains more Carbs +109.1%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +78780%
Contains more Polyunsaturated fat +1165.3%
Contains less Saturated Fat -97.8%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +78780%
Contains more Polyunsaturated fat +1165.3%
Contains less Saturated Fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.02mg 0.379mg Vegetable
Selenium 0.9µg 0.3µg Olive
Vitamin A 403IU 4277IU Vegetable
Vitamin A RAE 20µg 214µg Vegetable
Vitamin E 1.65mg 0.38mg Olive
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 K 1.4µg 23.5µg Vegetable
Tryptophan 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
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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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
36%
Vegetable
Minerals Daily Need Coverage Score
35%
Olive
19%
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

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. 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.