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  6. Peanut butter vs. Olive

Peanut butter vs. Olive — In-Depth Nutrition Comparison

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Differences between peanut butter and olive

  • Olive contains less vitamin B3, manganese, vitamin E, phosphorus, magnesium, vitamin B6, vitamin B5, and folate than peanut butter.
  • Peanut butter's daily need coverage for vitamin B3 is 82% higher.
  • The amount of saturated fat in olive is lower.

The food types used in this comparison are Peanut butter, smooth style, without salt and Olives, ripe, canned (small-extra large).

Infographic

Peanut butter vs Olive 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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%
Contains more MagnesiumMagnesium +4100%
Contains more PotassiumPotassium +6875%
Contains more CopperCopper +68.1%
Contains more ZincZinc +1040.9%
Contains more PhosphorusPhosphorus +11066.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +8225%
Contains more SeleniumSelenium +355.6%
Contains more CalciumCalcium +79.6%
Contains more IronIron +89.7%

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.
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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%
Contains more Vitamin EVitamin E +451.5%
Contains more Vitamin B1Vitamin B1 +4900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +35337.8%
Contains more Vitamin B5Vitamin B5 +7480%
Contains more Vitamin B6Vitamin B6 +4800%
Contains more FolateFolate +∞%
Contains more CholineCholine +511.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2544%
Contains more FatsFats +380.9%
Contains more CarbsCarbs +256.4%
Contains more OtherOther +29.6%
Contains more WaterWater +6403.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
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
Contains more Mono. FatMonounsaturated fat +228.9%
Contains more Poly. FatPolyunsaturated fat +1276%
Contains less Sat. FatSaturated fat -86.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Olive DV% diff.
Vitamin B3 13.112mg 0.037mg 82%
Polyunsaturated fat 12.535g 0.911g 77%
Manganese 1.665mg 0.02mg 72%
Fats 51.36g 10.68g 63%
Vitamin E 9.1mg 1.65mg 50%
Phosphorus 335mg 3mg 47%
Monounsaturated fat 25.941g 7.888g 45%
Protein 22.21g 0.84g 43%
Saturated fat 10.325g 1.415g 41%
Magnesium 168mg 4mg 39%
Vitamin B6 0.441mg 0.009mg 33%
Sodium 17mg 735mg 31%
Calories 598kcal 115kcal 24%
Folate 87µg 0µg 22%
Vitamin B5 1.137mg 0.015mg 22%
Zinc 2.51mg 0.22mg 21%
Iron 1.74mg 3.3mg 20%
Copper 0.422mg 0.251mg 19%
Potassium 558mg 8mg 16%
Vitamin B2 0.192mg 0mg 15%
Vitamin B1 0.15mg 0.003mg 12%
Choline 63mg 10.3mg 10%
Fiber 5g 3.2g 7%
Selenium 4.1µg 0.9µg 6%
Carbs 22.31g 6.26g 5%
Calcium 49mg 88mg 4%
Vitamin A 0µg 20µg 2%
Starch 3.56g 1%
Vitamin C 0mg 0.9mg 1%
Vitamin K 0.3µg 1.4µg 1%
Net carbs 17.31g 3.06g N/A
Sugar 10.49g 0g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0.026mg 0%
Isoleucine 0.616mg 0.031mg 0%
Leucine 1.546mg 0.05mg 0%
Lysine 0.681mg 0.032mg 0%
Methionine 0.265mg 0.012mg 0%
Phenylalanine 1.202mg 0.029mg 0%
Valine 0.782mg 0.038mg 0%
Histidine 0.557mg 0.023mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Peanut butter
4%
Olive
Minerals Daily Need Coverage Score
84%
Peanut butter
35%
Olive

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 718mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.7)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 8.91g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.