Olive vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between Olive and Yam
- Olive has more Iron, Copper, Vitamin E , and Calcium, however, Yam is higher in Potassium, Vitamin B6, Manganese, Vitamin C, and Vitamin B1.
- Olive covers your daily Iron needs 35% more than Yam.
- Yam contains 92 times less Sodium than Olive. Olive contains 735mg of Sodium, while Yam contains 8mg.
Food varieties used in this article are Olives, ripe, canned (small-extra large) and Yam, cooked, boiled, drained, or baked, without salt.
Infographic
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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
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Calcium
+528.6%
Contains
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Iron
+534.6%
Contains
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Copper
+65.1%
Contains
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Selenium
+28.6%
Contains
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Magnesium
+350%
Contains
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Phosphorus
+1533.3%
Contains
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Potassium
+8275%
Contains
less
Sodium
-98.9%
Contains
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Manganese
+1755%
Equal in Zinc - 0.2
Contains
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Calcium
+528.6%
Contains
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Iron
+534.6%
Contains
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Copper
+65.1%
Contains
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Selenium
+28.6%
Contains
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Magnesium
+350%
Contains
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Phosphorus
+1533.3%
Contains
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Potassium
+8275%
Contains
less
Sodium
-98.9%
Contains
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Manganese
+1755%
Equal in Zinc - 0.2
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.
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Contains
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Vitamin A
+230.3%
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Vitamin E
+385.3%
Contains
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Vitamin C
+1244.4%
Contains
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Vitamin B1
+3066.7%
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Vitamin B2
+∞%
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Vitamin B3
+1391.9%
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Vitamin B5
+1973.3%
Contains
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Vitamin B6
+2433.3%
Contains
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Folate
+∞%
Contains
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Vitamin K
+64.3%
Contains
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Vitamin A
+230.3%
Contains
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Vitamin E
+385.3%
Contains
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Vitamin C
+1244.4%
Contains
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Vitamin B1
+3066.7%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+1391.9%
Contains
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Vitamin B5
+1973.3%
Contains
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Vitamin B6
+2433.3%
Contains
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Folate
+∞%
Contains
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Vitamin K
+64.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+7528.6%
Contains
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Water
+14.1%
Contains
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Other
+193.4%
Contains
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Protein
+77.4%
Contains
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Carbs
+339%
Contains
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Fats
+7528.6%
Contains
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Water
+14.1%
Contains
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Other
+193.4%
Contains
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Protein
+77.4%
Contains
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Carbs
+339%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+157660%
Contains
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Polyunsaturated fat
+1418.3%
Contains
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Saturated Fat
-98%
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Monounsaturated Fat
+157660%
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Polyunsaturated fat
+1418.3%
Contains
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Saturated Fat
-98%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.06g | 23.58g |
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| Protein | 0.84g | 1.49g |
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| Fats | 10.68g | 0.14g |
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| Carbs | 6.26g | 27.48g |
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| Calories | 115kcal | 116kcal |
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| Sugar | 0g | 0.49g |
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| Fiber | 3.2g | 3.9g |
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| Calcium | 88mg | 14mg |
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| Iron | 3.3mg | 0.52mg |
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| Magnesium | 4mg | 18mg |
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| Phosphorus | 3mg | 49mg |
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| Potassium | 8mg | 670mg |
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| Sodium | 735mg | 8mg |
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| Zinc | 0.22mg | 0.2mg |
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| Copper | 0.251mg | 0.152mg |
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| Manganese | 0.02mg | 0.371mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 403IU | 122IU |
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| Vitamin A RAE | 20µg | 6µg |
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| Vitamin E | 1.65mg | 0.34mg |
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| Vitamin C | 0.9mg | 12.1mg |
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| Vitamin B1 | 0.003mg | 0.095mg |
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| Vitamin B2 | 0mg | 0.028mg |
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| Vitamin B3 | 0.037mg | 0.552mg |
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| Vitamin B5 | 0.015mg | 0.311mg |
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| Vitamin B6 | 0.009mg | 0.228mg |
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| Folate | 0µg | 16µg |
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| Vitamin K | 1.4µg | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.026mg | 0.052mg |
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| Isoleucine | 0.031mg | 0.05mg |
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| Leucine | 0.05mg | 0.094mg |
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| Lysine | 0.032mg | 0.058mg |
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| Methionine | 0.012mg | 0.02mg |
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| Phenylalanine | 0.029mg | 0.069mg |
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| Valine | 0.038mg | 0.06mg |
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| Histidine | 0.023mg | 0.033mg |
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| Saturated Fat | 1.415g | 0.029g |
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| Monounsaturated Fat | 7.888g | 0.005g |
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| Polyunsaturated fat | 0.911g | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
35%
23%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 727mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 1.386g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam is cheaper (difference - $3.3)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 0.49g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.