Olive vs. Yam — In-Depth Nutrition Comparison
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A recap on the 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.
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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 | +528.6% |
| Contains more IronIron | +534.6% |
| Contains more CopperCopper | +65.1% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more PotassiumPotassium | +8275% |
| Contains more PhosphorusPhosphorus | +1533.3% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +1755% |
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 AVitamin A | +233.3% |
| Contains more Vitamin EVitamin E | +385.3% |
| Contains more Vitamin CVitamin C | +1244.4% |
| Contains more Vitamin B1Vitamin B1 | +3066.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1391.9% |
| Contains more Vitamin B5Vitamin B5 | +1973.3% |
| Contains more Vitamin B6Vitamin B6 | +2433.3% |
| Contains more Vitamin KVitamin K | +64.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +57.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.3mg | 0.52mg | 35% |
| Sodium | 735mg | 8mg | 32% |
| Monounsaturated fat | 7.888g | 0.005g | 20% |
| Potassium | 8mg | 670mg | 19% |
| Vitamin B6 | 0.009mg | 0.228mg | 17% |
| Fats | 10.68g | 0.14g | 16% |
| Manganese | 0.02mg | 0.371mg | 15% |
| Vitamin C | 0.9mg | 12.1mg | 12% |
| Copper | 0.251mg | 0.152mg | 11% |
| Vitamin E | 1.65mg | 0.34mg | 9% |
| Vitamin B1 | 0.003mg | 0.095mg | 8% |
| Carbs | 6.26g | 27.48g | 7% |
| Calcium | 88mg | 14mg | 7% |
| Phosphorus | 3mg | 49mg | 7% |
| Vitamin B5 | 0.015mg | 0.311mg | 6% |
| Saturated fat | 1.415g | 0.029g | 6% |
| Polyunsaturated fat | 0.911g | 0.06g | 6% |
| Folate | 0µg | 16µg | 4% |
| Fiber | 3.2g | 3.9g | 3% |
| Vitamin B3 | 0.037mg | 0.552mg | 3% |
| Magnesium | 4mg | 18mg | 3% |
| Vitamin A | 20µg | 6µg | 2% |
| Vitamin B2 | 0mg | 0.028mg | 2% |
| Choline | 10.3mg | 16.2mg | 1% |
| Protein | 0.84g | 1.49g | 1% |
| Vitamin K | 1.4µg | 2.3µg | 1% |
| Calories | 115kcal | 116kcal | 0% |
| Net carbs | 3.06g | 23.58g | N/A |
| Sugar | 0g | 0.49g | N/A |
| Zinc | 0.22mg | 0.2mg | 0% |
| Selenium | 0.9µg | 0.7µg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.026mg | 0.052mg | 0% |
| Isoleucine | 0.031mg | 0.05mg | 0% |
| Leucine | 0.05mg | 0.094mg | 0% |
| Lysine | 0.032mg | 0.058mg | 0% |
| Methionine | 0.012mg | 0.02mg | 0% |
| Phenylalanine | 0.029mg | 0.069mg | 0% |
| Valine | 0.038mg | 0.06mg | 0% |
| Histidine | 0.023mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +7528.6% |
| Contains more WaterWater | +14.1% |
| Contains more OtherOther | +193.4% |
| Contains more ProteinProtein | +77.4% |
| Contains more CarbsCarbs | +339% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +157660% |
| Contains more Poly. FatPolyunsaturated fat | +1418.3% |
| Contains less Sat. FatSaturated fat | -98% |
