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  6. Olive vs. White bread

Olive vs. White bread — In-Depth Nutrition Comparison

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Important differences between olive and white bread

  • Olive has more copper; however, white bread has more vitamin B1, selenium, vitamin B3, folate, manganese, vitamin B2, phosphorus, and vitamin B5.
  • White bread's daily need coverage for vitamin B1 is 44% more.
  • Olive has 2 times more copper than white bread. Olive has 0.251mg of copper, while white bread has 0.101mg.
  • White bread is lower in sodium.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Olive vs White bread 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
1
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more CopperCopper +148.5%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +1475%
Contains more ZincZinc +236.4%
Contains more PhosphorusPhosphorus +3166.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2580%
Contains more SeleniumSelenium +2344.4%
~equal in Iron ~3.61mg

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
4
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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin KVitamin K +600%
Contains more Vitamin B1Vitamin B1 +17666.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +12818.9%
Contains more Vitamin B5Vitamin B5 +3473.3%
Contains more Vitamin B6Vitamin B6 +866.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +41.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive White bread DV% diff.
Vitamin B1 0.003mg 0.533mg 44%
Selenium 0.9µg 22µg 38%
Vitamin B3 0.037mg 4.78mg 30%
Folate 0µg 111µg 28%
Manganese 0.02mg 0.536mg 22%
Vitamin B2 0mg 0.243mg 19%
Monounsaturated fat 7.888g 0.599g 18%
Copper 0.251mg 0.101mg 17%
Protein 0.84g 8.85g 16%
Starch 37.17g 15%
Carbs 6.26g 49.42g 14%
Phosphorus 3mg 98mg 14%
Sodium 735mg 490mg 11%
Fats 10.68g 3.33g 11%
Vitamin B5 0.015mg 0.536mg 10%
Vitamin E 1.65mg 0.22mg 10%
Calories 115kcal 266kcal 8%
Vitamin B6 0.009mg 0.087mg 6%
Calcium 88mg 144mg 6%
Magnesium 4mg 23mg 5%
Polyunsaturated fat 0.911g 1.602g 5%
Zinc 0.22mg 0.74mg 5%
Iron 3.3mg 3.61mg 4%
Saturated fat 1.415g 0.698g 3%
Fructose 2.43g 3%
Potassium 8mg 126mg 3%
Vitamin A 20µg 0µg 2%
Fiber 3.2g 2.7g 2%
Vitamin C 0.9mg 0mg 1%
Choline 10.3mg 14.6mg 1%
Vitamin K 1.4µg 0.2µg 1%
Net carbs 3.06g 46.72g N/A
Sugar 0g 5.67g N/A
Trans fat 0g 0.027g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more FatsFats +220.7%
Contains more WaterWater +119.6%
Contains more OtherOther +12.6%
Contains more ProteinProtein +953.6%
Contains more CarbsCarbs +689.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +1216.9%
Contains less Sat. FatSaturated fat -50.7%
Contains more Poly. FatPolyunsaturated fat +75.9%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.