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  6. Olive vs. Watercress

Olive vs. Watercress — In-Depth Nutrition Comparison

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The main differences between olive and watercress

  • Olive has more iron, copper, and fiber; however, watercress has more vitamin K, vitamin A, vitamin C, manganese, potassium, and vitamin B6.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress has 18 times less sodium than olive. Olive has 735mg of sodium, while watercress has 41mg.

Food types used in this article are Olives, ripe, canned (small-extra large) and Watercress, raw.

Infographic

Olive vs Watercress 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
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +1550%
Contains more CopperCopper +226%
Contains more ZincZinc +100%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +4025%
Contains more PhosphorusPhosphorus +1900%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +1120%
~equal in Selenium ~0.9µg

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
2
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +65%
Contains more CholineCholine +14.4%
Contains more Vitamin CVitamin C +4677.8%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +440.5%
Contains more Vitamin B5Vitamin B5 +1966.7%
Contains more Vitamin B6Vitamin B6 +1333.3%
Contains more Vitamin KVitamin K +17757.1%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Watercress DV% diff.
Vitamin K 1.4µg 250µg 207%
Vitamin C 0.9mg 43mg 47%
Iron 3.3mg 0.2mg 39%
Sodium 735mg 41mg 30%
Monounsaturated fat 7.888g 0.008g 20%
Copper 0.251mg 0.077mg 19%
Fats 10.68g 0.1g 16%
Vitamin A 20µg 160µg 16%
Fiber 3.2g 0.5g 11%
Manganese 0.02mg 0.244mg 10%
Vitamin B2 0mg 0.12mg 9%
Vitamin B6 0.009mg 0.129mg 9%
Potassium 8mg 330mg 9%
Phosphorus 3mg 60mg 8%
Vitamin B1 0.003mg 0.09mg 7%
Vitamin B5 0.015mg 0.31mg 6%
Saturated fat 1.415g 0.027g 6%
Polyunsaturated fat 0.911g 0.035g 6%
Calories 115kcal 11kcal 5%
Vitamin E 1.65mg 1mg 4%
Magnesium 4mg 21mg 4%
Protein 0.84g 2.3g 3%
Calcium 88mg 120mg 3%
Carbs 6.26g 1.29g 2%
Folate 0µg 9µg 2%
Vitamin B3 0.037mg 0.2mg 1%
Zinc 0.22mg 0.11mg 1%
Net carbs 3.06g 0.79g N/A
Sugar 0g 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Choline 10.3mg 9mg 0%
Tryptophan 0.03mg 0%
Threonine 0.026mg 0.133mg 0%
Isoleucine 0.031mg 0.093mg 0%
Leucine 0.05mg 0.166mg 0%
Lysine 0.032mg 0.134mg 0%
Methionine 0.012mg 0.02mg 0%
Phenylalanine 0.029mg 0.114mg 0%
Valine 0.038mg 0.137mg 0%
Histidine 0.023mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +10580%
Contains more CarbsCarbs +385.3%
Contains more OtherOther +85.8%
Contains more ProteinProtein +173.8%
Contains more WaterWater +18.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +98500%
Contains more Poly. FatPolyunsaturated fat +2502.9%
Contains less Sat. FatSaturated fat -98.1%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.