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Potato vs. Olive — In-Depth Nutrition Comparison

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A recap on the differences between potatoes and olive

  • Potatoes have more vitamin B6, vitamin C, potassium, manganese, and phosphorus; however, olive is higher in iron, copper, vitamin E, and vitamin A.
  • Olive covers your daily sodium needs 32% more than potatoes.
  • Olive contains 53 times less potassium than potatoes. Potatoes contain 425mg of potassium, while olive contains 8mg.
  • Potatoes have less sodium.

Food varieties used in this article are Potatoes, flesh, and skin, raw and Olives, ripe, canned (small-extra large).

Infographic

Potato 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.
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Olive
Olive
4
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 +475%
Contains more PotassiumPotassium +5212.5%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +1800%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +900%
Contains more CalciumCalcium +633.3%
Contains more IronIron +307.4%
Contains more CopperCopper +128.2%
Contains more SeleniumSelenium +125%

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.
Potato
Potato
8
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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Olive
Olive
2
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 CVitamin C +2088.9%
Contains more Vitamin B1Vitamin B1 +2600%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2767.6%
Contains more Vitamin B5Vitamin B5 +1866.7%
Contains more Vitamin B6Vitamin B6 +3211.1%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Olive DV% diff.
Sodium 6mg 735mg 32%
Iron 0.81mg 3.3mg 31%
Vitamin B6 0.298mg 0.009mg 22%
Vitamin C 19.7mg 0.9mg 21%
Monounsaturated fat 0.002g 7.888g 20%
Fats 0.09g 10.68g 16%
Copper 0.11mg 0.251mg 16%
Potassium 425mg 8mg 12%
Vitamin E 0.01mg 1.65mg 11%
Calcium 12mg 88mg 8%
Phosphorus 57mg 3mg 8%
Manganese 0.2mg 0.02mg 8%
Vitamin B1 0.081mg 0.003mg 7%
Starch 15.29g 6%
Vitamin B3 1.061mg 0.037mg 6%
Vitamin B5 0.295mg 0.015mg 6%
Saturated fat 0.025g 1.415g 6%
Polyunsaturated fat 0.042g 0.911g 6%
Magnesium 23mg 4mg 5%
Carbs 17.49g 6.26g 4%
Fiber 2.1g 3.2g 4%
Folate 15µg 0µg 4%
Calories 77kcal 115kcal 2%
Protein 2.05g 0.84g 2%
Vitamin A 0µg 20µg 2%
Vitamin B2 0.032mg 0mg 2%
Zinc 0.3mg 0.22mg 1%
Selenium 0.4µg 0.9µg 1%
Vitamin K 2µg 1.4µg 1%
Protein per 100 calories 2.7g 0.73g N/A
Calories per 10 g protein 376kcal 1369kcal N/A
Weight per 100 calories 130g 87g N/A
Unsaturated / Saturated Fat ratio 1.8 6.2 N/A
Net carbs 15.39g 3.06g N/A
Sugar 0.82g 0g N/A
Choline 12.1mg 10.3mg 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0.026mg 0%
Isoleucine 0.066mg 0.031mg 0%
Leucine 0.098mg 0.05mg 0%
Lysine 0.107mg 0.032mg 0%
Methionine 0.032mg 0.012mg 0%
Phenylalanine 0.081mg 0.029mg 0%
Valine 0.103mg 0.038mg 0%
Histidine 0.035mg 0.023mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Olive
Olive
3
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 +144%
Contains more CarbsCarbs +179.4%
Contains more FatsFats +11766.7%
Contains more OtherOther +99.1%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Olive
Olive
2
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 -98.2%
Contains more Mono. FatMonounsaturated fat +394300%
Contains more Poly. FatPolyunsaturated fat +2069%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.