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Potato vs Olive - In-Depth Nutrition Comparison

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A recap on differences between Potato and Olive

  • Potato has more Vitamin B6, Vitamin C, Potassium, Manganese and Phosphorus, however Olive is higher in Iron, Copper, Vitamin E and Calcium.
  • Olive covers your daily Sodium needs 32% more than Potato.
  • Olive contains 53 times less Potassium than Potato. Potato contains 425mg of Potassium, while Olive contains 8mg.
  • Potato has 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
Potato
5
:
3
Olive
Olive
Contains more Potassium +5212.5%
Contains more Magnesium +475%
Contains more Zinc +36.4%
Contains more Phosphorus +1800%
Contains less Sodium -99.2%
Contains more Iron +307.4%
Contains more Calcium +633.3%
Contains more Copper +128.2%
Potato
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Olive
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +5212.5%
Contains more Magnesium +475%
Contains more Zinc +36.4%
Contains more Phosphorus +1800%
Contains less Sodium -99.2%
Contains more Iron +307.4%
Contains more Calcium +633.3%
Contains more Copper +128.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
Potato
8
:
2
Olive
Olive
Contains more Vitamin C +2088.9%
Contains more Vitamin B1 +2600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2767.6%
Contains more Vitamin B5 +1866.7%
Contains more Vitamin B6 +3211.1%
Contains more Vitamin K +42.9%
Contains more Folate +∞%
Contains more Vitamin A +20050%
Contains more Vitamin E +16400%
Potato
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Olive
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Contains more Vitamin C +2088.9%
Contains more Vitamin B1 +2600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2767.6%
Contains more Vitamin B5 +1866.7%
Contains more Vitamin B6 +3211.1%
Contains more Vitamin K +42.9%
Contains more Folate +∞%
Contains more Vitamin A +20050%
Contains more Vitamin E +16400%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Potato
6
Olive
Mineral Summary Score
20
Potato
43
Olive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Potato
5%
Olive
Carbohydrates
17%
Potato
6%
Olive
Fats
0%
Potato
49%
Olive

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Olive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Potato Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 729mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 1.39g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $3.3)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 0.82g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Potato Olive Opinion
Calories 77 115 Olive
Protein 2.05 0.84 Potato
Fats 0.09 10.68 Olive
Vitamin C 19.7 0.9 Potato
Carbs 17.49 6.26 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 3.3 Olive
Calcium 12 88 Olive
Potassium 425 8 Potato
Magnesium 23 4 Potato
Sugars 0.82 0 Olive
Fiber 2.1 3.2 Olive
Copper 0.11 0.251 Olive
Zinc 0.3 0.22 Potato
Starch 15.29 Potato
Phosphorus 57 3 Potato
Sodium 6 735 Potato
Vitamin A 2 403 Olive
Vitamin E 0.01 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.081 0.003 Potato
Vitamin B2 0.032 0 Potato
Vitamin B3 1.061 0.037 Potato
Vitamin B5 0.295 0.015 Potato
Vitamin B6 0.298 0.009 Potato
Vitamin B12 0 0
Vitamin K 2 1.4 Potato
Folate 15 0 Potato
Trans Fat 0 0
Saturated Fat 0.025 1.415 Potato
Monounsaturated Fat 0.002 7.888 Olive
Polyunsaturated fat 0.042 0.911 Olive
Tryptophan 0.021 Potato
Threonine 0.067 0.026 Potato
Isoleucine 0.066 0.031 Potato
Leucine 0.098 0.05 Potato
Lysine 0.107 0.032 Potato
Methionine 0.032 0.012 Potato
Phenylalanine 0.081 0.029 Potato
Valine 0.103 0.038 Potato
Histidine 0.035 0.023 Potato
Fructose 0.26 Potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.