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  6. Seed vs. Olive

Seed vs. Olive — In-Depth Nutrition Comparison

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How are Seed and Olive different?

  • Seed has more Fiber, Phosphorus, Manganese, Selenium, Magnesium, Copper, Iron, Vitamin B3, Calcium, and Vitamin B1 than Olive.
  • Daily need coverage for Fiber from Seed is 125% higher.
  • Seed contains 287 times more Phosphorus than Olive. While Seed contains 860mg of Phosphorus, Olive contains only 3mg.

Seeds, chia seeds, dried and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Seed 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.
Seed
Seed
10
:
0
Olive
Olive
Contains more Calcium +617%
Contains more Iron +133.9%
Contains more Magnesium +8275%
Contains more Phosphorus +28566.7%
Contains more Potassium +4987.5%
Contains less Sodium -97.8%
Contains more Zinc +1981.8%
Contains more Copper +268.1%
Contains more Manganese +13515%
Contains more Selenium +6033.3%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +617%
Contains more Iron +133.9%
Contains more Magnesium +8275%
Contains more Phosphorus +28566.7%
Contains more Potassium +4987.5%
Contains less Sodium -97.8%
Contains more Zinc +1981.8%
Contains more Copper +268.1%
Contains more Manganese +13515%
Contains more Selenium +6033.3%

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.
Seed
Seed
5
:
6
Olive
Olive
Contains more Vitamin C +77.8%
Contains more Vitamin B1 +20566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +23764.9%
Contains more Folate +∞%
Contains more Vitamin A +646.3%
Contains more Vitamin E +230%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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%
Contains more Vitamin C +77.8%
Contains more Vitamin B1 +20566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +23764.9%
Contains more Folate +∞%
Contains more Vitamin A +646.3%
Contains more Vitamin E +230%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Olive
Olive
Contains more Protein +1869%
Contains more Fats +187.8%
Contains more Carbs +572.8%
Contains more Other +115.2%
Contains more Water +1279.1%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
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
Contains more Protein +1869%
Contains more Fats +187.8%
Contains more Carbs +572.8%
Contains more Other +115.2%
Contains more Water +1279.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
1
:
2
Olive
Olive
Contains more Polyunsaturated fat +2497.7%
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +241.6%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains more Polyunsaturated fat +2497.7%
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +241.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Olive Opinion
Net carbs 7.72g 3.06g Seed
Protein 16.54g 0.84g Seed
Fats 30.74g 10.68g Seed
Carbs 42.12g 6.26g Seed
Calories 486kcal 115kcal Seed
Fiber 34.4g 3.2g Seed
Calcium 631mg 88mg Seed
Iron 7.72mg 3.3mg Seed
Magnesium 335mg 4mg Seed
Phosphorus 860mg 3mg Seed
Potassium 407mg 8mg Seed
Sodium 16mg 735mg Seed
Zinc 4.58mg 0.22mg Seed
Copper 0.924mg 0.251mg Seed
Manganese 2.723mg 0.02mg Seed
Selenium 55.2µg 0.9µg Seed
Vitamin A 54IU 403IU Olive
Vitamin A RAE 20µg Olive
Vitamin E 0.5mg 1.65mg Olive
Vitamin C 1.6mg 0.9mg Seed
Vitamin B1 0.62mg 0.003mg Seed
Vitamin B2 0.17mg 0mg Seed
Vitamin B3 8.83mg 0.037mg Seed
Vitamin B5 0.015mg Olive
Vitamin B6 0.009mg Olive
Folate 49µg 0µg Seed
Vitamin K 1.4µg Olive
Tryptophan 0.436mg Seed
Threonine 0.709mg 0.026mg Seed
Isoleucine 0.801mg 0.031mg Seed
Leucine 1.371mg 0.05mg Seed
Lysine 0.97mg 0.032mg Seed
Methionine 0.588mg 0.012mg Seed
Phenylalanine 1.016mg 0.029mg Seed
Valine 0.95mg 0.038mg Seed
Histidine 0.531mg 0.023mg Seed
Trans Fat 0.14g 0g Olive
Saturated Fat 3.33g 1.415g Olive
Monounsaturated Fat 2.309g 7.888g Olive
Polyunsaturated fat 23.665g 0.911g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Olive
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
35%
Seed
6%
Olive
Minerals Daily Need Coverage Score
221%
Seed
35%
Olive

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 719mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 1.915g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.