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Plum sauce vs. Olive — In-Depth Nutrition Comparison

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The main differences between plum sauce and olive

  • Plum sauce has more carbs, potassium, and vitamin B2; however, olive has more iron, copper, fats, fiber, and calcium.
  • Daily need coverage for saturated fat for plum sauce is 758% higher.
  • Olive is lower in saturated fat.

Food types used in this article are Sauce, plum, ready-to-serve and Olives, ripe, canned (small-extra large).

Infographic

Plum sauce vs Olive infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 23% 54% 26% 5.2% 9.4% 70% 15% 2.2%
Olive
Olive
5
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 +200%
Contains more PotassiumPotassium +3137.5%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -26.8%
Contains more ManganeseManganese +470%
Contains more CalciumCalcium +633.3%
Contains more IronIron +130.8%
Contains more CopperCopper +221.8%
Contains more ZincZinc +15.8%
Contains more SeleniumSelenium +125%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0.67% 0% 4.5% 19% 19% 3.5% 18% 0% 0% 4.5%
Olive
Olive
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2640.5%
Contains more Vitamin B5Vitamin B5 +293.3%
Contains more Vitamin B6Vitamin B6 +766.7%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum sauce Olive DV% diff.
Saturated fat 153g 1.415g 689%
Iron 1.43mg 3.3mg 23%
Copper 0.078mg 0.251mg 19%
Monounsaturated fat 0.24g 7.888g 19%
Fats 1.04g 10.68g 15%
Carbs 42.81g 6.26g 12%
Vitamin E 1.65mg 11%
Fiber 0.7g 3.2g 10%
Sodium 538mg 735mg 9%
Calcium 12mg 88mg 8%
Potassium 259mg 8mg 7%
Vitamin B2 0.084mg 0mg 6%
Vitamin B3 1.014mg 0.037mg 6%
Vitamin B6 0.078mg 0.009mg 5%
Manganese 0.114mg 0.02mg 4%
Calories 184kcal 115kcal 3%
Phosphorus 22mg 3mg 3%
Magnesium 12mg 4mg 2%
Vitamin A 2µg 20µg 2%
Folate 6µg 0µg 2%
Choline 10.3mg 2%
Polyunsaturated fat 0.588g 0.911g 2%
Selenium 0.4µg 0.9µg 1%
Vitamin B1 0.018mg 0.003mg 1%
Vitamin B5 0.059mg 0.015mg 1%
Vitamin K 1.4µg 1%
Protein 0.89g 0.84g 0%
Weight per 100 calories 54g 87g N/A
Unsaturated / Saturated Fat ratio 0.01 6.2 N/A
Vitamin C 0.5mg 0.9mg 0%
Net carbs 42.11g 3.06g N/A
Zinc 0.19mg 0.22mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
43% 54%
Protein: 0.89 g
Fats: 1.04 g
Carbs: 42.81 g
Water: 53.71 g
Other: 1.55 g
Olive
Olive
2
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 CarbsCarbs +583.9%
Contains more FatsFats +926.9%
Contains more WaterWater +48.9%
~equal in Protein ~0.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
99%
Saturated fat: Sat. Fat 153 g
Monounsaturated fat: Mono. Fat 0.24 g
Polyunsaturated fat: Poly. Fat 0.588 g
Olive
Olive
3
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 less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +3186.7%
Contains more Poly. FatPolyunsaturated fat +54.9%

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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. Plum sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172879/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.