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  6. Olive vs. Wild rice raw

Olive vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between olive and wild rice raw

  • Olive contains less phosphorus, manganese, zinc, vitamin B3, magnesium, copper, vitamin B6, folate, and vitamin B5 than wild rice raw.
  • Wild rice raw's daily need coverage for phosphorus is 61% higher.
  • Wild rice raw contains 105 times less sodium than olive. Olive contains 735mg of sodium, while wild rice raw contains 7mg.

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

Infographic

Olive vs Wild rice raw 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
2
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +319%
Contains more IronIron +68.4%
Contains more MagnesiumMagnesium +4325%
Contains more PotassiumPotassium +5237.5%
Contains more CopperCopper +108.8%
Contains more ZincZinc +2609.1%
Contains more PhosphorusPhosphorus +14333.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +6545%
Contains more SeleniumSelenium +211.1%

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
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +101.2%
Contains more Vitamin B1Vitamin B1 +3733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +18097.3%
Contains more Vitamin B5Vitamin B5 +7060%
Contains more Vitamin B6Vitamin B6 +4244.4%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +239.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Wild rice raw DV% diff.
Phosphorus 3mg 433mg 61%
Manganese 0.02mg 1.329mg 57%
Zinc 0.22mg 5.96mg 52%
Vitamin B3 0.037mg 6.733mg 42%
Magnesium 4mg 177mg 41%
Sodium 735mg 7mg 32%
Copper 0.251mg 0.524mg 30%
Vitamin B6 0.009mg 0.391mg 29%
Protein 0.84g 14.73g 28%
Folate 0µg 95µg 24%
Carbs 6.26g 74.9g 23%
Vitamin B5 0.015mg 1.074mg 21%
Vitamin B2 0mg 0.262mg 20%
Monounsaturated fat 7.888g 0.159g 19%
Iron 3.3mg 1.96mg 17%
Fats 10.68g 1.08g 15%
Fiber 3.2g 6.2g 12%
Potassium 8mg 427mg 12%
Calories 115kcal 357kcal 12%
Vitamin B1 0.003mg 0.115mg 9%
Calcium 88mg 21mg 7%
Vitamin E 1.65mg 0.82mg 6%
Saturated fat 1.415g 0.156g 6%
Choline 10.3mg 35mg 4%
Selenium 0.9µg 2.8µg 3%
Polyunsaturated fat 0.911g 0.676g 2%
Vitamin A 20µg 1µg 2%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin K 1.4µg 1.9µg 0%
Tryptophan 0.179mg 0%
Threonine 0.026mg 0.469mg 0%
Isoleucine 0.031mg 0.618mg 0%
Leucine 0.05mg 1.018mg 0%
Lysine 0.032mg 0.629mg 0%
Methionine 0.012mg 0.438mg 0%
Phenylalanine 0.029mg 0.721mg 0%
Valine 0.038mg 0.858mg 0%
Histidine 0.023mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +888.9%
Contains more WaterWater +930.8%
Contains more OtherOther +45.8%
Contains more ProteinProtein +1653.6%
Contains more CarbsCarbs +1096.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +4861%
Contains more Poly. FatPolyunsaturated fat +34.8%
Contains less Sat. FatSaturated fat -89%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.