Olive vs. Flour — In-Depth Nutrition Comparison
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The main differences between olive and flour
- Olive has more copper; however, flour has more vitamin B1, selenium, folate, vitamin B2, vitamin B3, manganese, iron, and phosphorus.
- Daily need coverage for vitamin B1 for flour is 65% higher.
- Flour has 368 times less sodium than olive. Olive has 735mg of sodium, while flour has 2mg.
Food types used in this article are Olives, ripe, canned (small-extra large) and Wheat flour, white, all-purpose, enriched, bleached.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +486.7% |
| Contains more CopperCopper | +74.3% |
| Contains more MagnesiumMagnesium | +450% |
| Contains more PotassiumPotassium | +1237.5% |
| Contains more IronIron | +40.6% |
| Contains more ZincZinc | +218.2% |
| Contains more PhosphorusPhosphorus | +3500% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +3310% |
| Contains more SeleniumSelenium | +3666.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2650% |
| Contains more Vitamin KVitamin K | +366.7% |
| Contains more Vitamin B1Vitamin B1 | +26066.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +15856.8% |
| Contains more Vitamin B5Vitamin B5 | +2820% |
| Contains more Vitamin B6Vitamin B6 | +388.9% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.003mg | 0.785mg | 65% |
| Selenium | 0.9µg | 33.9µg | 60% |
| Folate | 0µg | 183µg | 46% |
| Vitamin B2 | 0mg | 0.494mg | 38% |
| Vitamin B3 | 0.037mg | 5.904mg | 37% |
| Sodium | 735mg | 2mg | 32% |
| Manganese | 0.02mg | 0.682mg | 29% |
| Carbs | 6.26g | 76.31g | 23% |
| Monounsaturated fat | 7.888g | 0.087g | 20% |
| Protein | 0.84g | 10.33g | 19% |
| Iron | 3.3mg | 4.64mg | 17% |
| Phosphorus | 3mg | 108mg | 15% |
| Fats | 10.68g | 0.98g | 15% |
| Calories | 115kcal | 364kcal | 12% |
| Copper | 0.251mg | 0.144mg | 12% |
| Vitamin E | 1.65mg | 0.06mg | 11% |
| Vitamin B5 | 0.015mg | 0.438mg | 8% |
| Calcium | 88mg | 15mg | 7% |
| Saturated fat | 1.415g | 0.155g | 6% |
| Zinc | 0.22mg | 0.7mg | 4% |
| Magnesium | 4mg | 22mg | 4% |
| Polyunsaturated fat | 0.911g | 0.413g | 3% |
| Potassium | 8mg | 107mg | 3% |
| Vitamin B6 | 0.009mg | 0.044mg | 3% |
| Vitamin A | 20µg | 0µg | 2% |
| Fiber | 3.2g | 2.7g | 2% |
| Vitamin K | 1.4µg | 0.3µg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Net carbs | 3.06g | 73.61g | N/A |
| Sugar | 0g | 0.27g | N/A |
| Choline | 10.3mg | 10.4mg | 0% |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.026mg | 0.281mg | 0% |
| Isoleucine | 0.031mg | 0.357mg | 0% |
| Leucine | 0.05mg | 0.71mg | 0% |
| Lysine | 0.032mg | 0.228mg | 0% |
| Methionine | 0.012mg | 0.183mg | 0% |
| Phenylalanine | 0.029mg | 0.52mg | 0% |
| Valine | 0.038mg | 0.415mg | 0% |
| Histidine | 0.023mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +989.8% |
| Contains more WaterWater | +571.1% |
| Contains more OtherOther | +384.8% |
| Contains more ProteinProtein | +1129.8% |
| Contains more CarbsCarbs | +1119% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8966.7% |
| Contains more Poly. FatPolyunsaturated fat | +120.6% |
| Contains less Sat. FatSaturated fat | -89% |
