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  6. Olive vs. Water chestnuts

Olive vs. Water chestnuts — In-Depth Nutrition Comparison

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Differences between Olive and Water chestnuts

  • Olive has more Iron, while Water chestnuts has more Vitamin B6, Potassium, Vitamin B2, Manganese, Vitamin B1, Vitamin B5, Phosphorus, and Copper.
  • Olive's daily need coverage for Iron is 41% higher.
  • Water chestnuts contain 53 times less Sodium than Olive. Olive contains 735mg of Sodium, while Water chestnuts contain 14mg.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Waterchestnuts, chinese, (matai), raw.

Infographic

Olive vs Water chestnuts 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
3
:
7
Water chestnuts
Water chestnuts
Contains more Calcium +700%
Contains more Iron +5400%
Contains more Selenium +28.6%
Contains more Magnesium +450%
Contains more Phosphorus +2000%
Contains more Potassium +7200%
Contains less Sodium -98.1%
Contains more Zinc +127.3%
Contains more Copper +29.9%
Contains more Manganese +1555%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +700%
Contains more Iron +5400%
Contains more Selenium +28.6%
Contains more Magnesium +450%
Contains more Phosphorus +2000%
Contains more Potassium +7200%
Contains less Sodium -98.1%
Contains more Zinc +127.3%
Contains more Copper +29.9%
Contains more Manganese +1555%

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
3
:
7
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin E +37.5%
Contains more Vitamin K +366.7%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +3093.3%
Contains more Vitamin B6 +3544.4%
Contains more Folate +∞%
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%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +37.5%
Contains more Vitamin K +366.7%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +3093.3%
Contains more Vitamin B6 +3544.4%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Water chestnuts
Water chestnuts
Contains more Fats +10580%
Contains more Other +102.7%
Contains more Protein +66.7%
Contains more Carbs +282.4%
Equal in Water - 73.46
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
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Fats +10580%
Contains more Other +102.7%
Contains more Protein +66.7%
Contains more Carbs +282.4%
Equal in Water - 73.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +2018.6%
Contains less Saturated Fat -98.2%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +2018.6%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Water chestnuts
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 Water chestnuts Opinion
Net carbs 3.06g 20.94g Water chestnuts
Protein 0.84g 1.4g Water chestnuts
Fats 10.68g 0.1g Olive
Carbs 6.26g 23.94g Water chestnuts
Calories 115kcal 97kcal Olive
Sugar 0g 4.8g Olive
Fiber 3.2g 3g Olive
Calcium 88mg 11mg Olive
Iron 3.3mg 0.06mg Olive
Magnesium 4mg 22mg Water chestnuts
Phosphorus 3mg 63mg Water chestnuts
Potassium 8mg 584mg Water chestnuts
Sodium 735mg 14mg Water chestnuts
Zinc 0.22mg 0.5mg Water chestnuts
Copper 0.251mg 0.326mg Water chestnuts
Manganese 0.02mg 0.331mg Water chestnuts
Selenium 0.9µg 0.7µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 1.2mg Olive
Vitamin C 0.9mg 4mg Water chestnuts
Vitamin B1 0.003mg 0.14mg Water chestnuts
Vitamin B2 0mg 0.2mg Water chestnuts
Vitamin B3 0.037mg 1mg Water chestnuts
Vitamin B5 0.015mg 0.479mg Water chestnuts
Vitamin B6 0.009mg 0.328mg Water chestnuts
Folate 0µg 16µg Water chestnuts
Vitamin K 1.4µg 0.3µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.026g Water chestnuts
Monounsaturated Fat 7.888g 0.002g Olive
Polyunsaturated fat 0.911g 0.043g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Water chestnuts
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
21%
Water chestnuts
Minerals Daily Need Coverage Score
35%
Olive
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 721mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 1.389g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $3.5)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.8g)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.