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  6. Olive vs. Yogurt

Olive vs. Yogurt — In-Depth Nutrition Comparison

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How are Olive and Yogurt different?

  • Olive is higher in Iron, Copper, Fiber, and Vitamin E , however, Yogurt is richer in Vitamin B12, Vitamin B2, Phosphorus, and Selenium.
  • Daily need coverage for Iron from Olive is 40% higher.
  • Yogurt has less Sodium.

Olives, ripe, canned (small-extra large) and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Olive vs Yogurt 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
3
:
7
Yogurt
Yogurt
Contains more Iron +4614.3%
Contains more Copper +1376.5%
Contains more Manganese +122.2%
Contains more Calcium +25%
Contains more Magnesium +175%
Contains more Phosphorus +4400%
Contains more Potassium +1662.5%
Contains less Sodium -95.1%
Contains more Zinc +136.4%
Contains more Selenium +977.8%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +4614.3%
Contains more Copper +1376.5%
Contains more Manganese +122.2%
Contains more Calcium +25%
Contains more Magnesium +175%
Contains more Phosphorus +4400%
Contains more Potassium +1662.5%
Contains less Sodium -95.1%
Contains more Zinc +136.4%
Contains more Selenium +977.8%

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
:
7
Yogurt
Yogurt
Contains more Vitamin A +9975%
Contains more Vitamin E +16400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +462.2%
Contains more Vitamin B5 +2106.7%
Contains more Vitamin B6 +600%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +9975%
Contains more Vitamin E +16400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +462.2%
Contains more Vitamin B5 +2106.7%
Contains more Vitamin B6 +600%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Yogurt
Yogurt
Contains more Fats +2638.5%
Contains more Carbs +73.9%
Contains more Other +209.7%
Contains more Protein +1113.1%
Equal in Water - 85.1
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +2638.5%
Contains more Carbs +73.9%
Contains more Other +209.7%
Contains more Protein +1113.1%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +14783%
Contains more Polyunsaturated fat +7491.7%
Contains less Saturated Fat -91.7%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +14783%
Contains more Polyunsaturated fat +7491.7%
Contains less Saturated Fat -91.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Yogurt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive Yogurt Opinion
Net carbs 3.06g 3.6g Yogurt
Protein 0.84g 10.19g Yogurt
Fats 10.68g 0.39g Olive
Carbs 6.26g 3.6g Olive
Calories 115kcal 59kcal Olive
Sugar 0g 3.24g Olive
Fiber 3.2g 0g Olive
Calcium 88mg 110mg Yogurt
Iron 3.3mg 0.07mg Olive
Magnesium 4mg 11mg Yogurt
Phosphorus 3mg 135mg Yogurt
Potassium 8mg 141mg Yogurt
Sodium 735mg 36mg Yogurt
Zinc 0.22mg 0.52mg Yogurt
Copper 0.251mg 0.017mg Olive
Manganese 0.02mg 0.009mg Olive
Selenium 0.9µg 9.7µg Yogurt
Vitamin A 403IU 4IU Olive
Vitamin A RAE 20µg 1µg Olive
Vitamin E 1.65mg 0.01mg Olive
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.023mg Yogurt
Vitamin B2 0mg 0.278mg Yogurt
Vitamin B3 0.037mg 0.208mg Yogurt
Vitamin B5 0.015mg 0.331mg Yogurt
Vitamin B6 0.009mg 0.063mg Yogurt
Folate 0µg 7µg Yogurt
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 1.4µg 0µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Cholesterol 0mg 5mg Olive
Trans Fat 0g 0.006g Olive
Saturated Fat 1.415g 0.117g Yogurt
Monounsaturated Fat 7.888g 0.053g Olive
Polyunsaturated fat 0.911g 0.012g Olive
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Olive
17%
Yogurt
Minerals Daily Need Coverage Score
35%
Olive
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 699mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 1.298g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 19)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.9)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3.24g)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 5mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.