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  6. Soy milk vs. Olive

Soy milk vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Soy milk and Olive

  • Soy milk has more Manganese, Vitamin B5, Selenium, and Phosphorus, while Olive has more Iron, Copper, Fiber, Vitamin E , and Calcium.
  • Olive covers your daily need of Iron 33% more than Soy milk.
  • Soy milk contains 25 times more Vitamin B5 than Olive. While Soy milk contains 0.373mg of Vitamin B5, Olive contains only 0.015mg.
  • The amount of Sodium in Soy milk is lower.

These are the specific foods used in this comparison Soymilk, original and vanilla, unfortified and Olives, ripe, canned (small-extra large).

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +525%
Contains more PotassiumPotassium +1375%
Contains more PhosphorusPhosphorus +1633.3%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +1015%
Contains more SeleniumSelenium +433.3%
Contains more CalciumCalcium +252%
Contains more IronIron +415.6%
Contains more CopperCopper +96.1%
Contains more ZincZinc +83.3%

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.
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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1286.5%
Contains more Vitamin B5Vitamin B5 +2386.7%
Contains more Vitamin B6Vitamin B6 +755.6%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +129.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13333.3%
Contains more Vitamin E Vitamin E +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 ProteinProtein +289.3%
Contains more FatsFats +510.3%
Contains more OtherOther +243.1%
~equal in Carbs ~6.26g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 less Sat. FatSaturated Fat -85.5%
Contains more Mono. FatMonounsaturated Fat +1867.1%
~equal in Polyunsaturated fat ~0.911g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk 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 Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy milk Olive Opinion
Calories 54kcal 115kcal Olive
Protein 3.27g 0.84g Soy milk
Fats 1.75g 10.68g Olive
Vitamin C 0mg 0.9mg Olive
Net carbs 5.68g 3.06g Soy milk
Carbs 6.28g 6.26g Soy milk
Magnesium 25mg 4mg Soy milk
Calcium 25mg 88mg Olive
Potassium 118mg 8mg Soy milk
Iron 0.64mg 3.3mg Olive
Sugar 3.99g 0g Olive
Fiber 0.6g 3.2g Olive
Copper 0.128mg 0.251mg Olive
Zinc 0.12mg 0.22mg Olive
Phosphorus 52mg 3mg Soy milk
Sodium 51mg 735mg Soy milk
Vitamin A 3IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.11mg 1.65mg Olive
Manganese 0.223mg 0.02mg Soy milk
Selenium 4.8µg 0.9µg Soy milk
Vitamin B1 0.06mg 0.003mg Soy milk
Vitamin B2 0.069mg 0mg Soy milk
Vitamin B3 0.513mg 0.037mg Soy milk
Vitamin B5 0.373mg 0.015mg Soy milk
Vitamin B6 0.077mg 0.009mg Soy milk
Vitamin K 3µg 1.4µg Soy milk
Folate 18µg 0µg Soy milk
Choline 23.6mg 10.3mg Soy milk
Saturated Fat 0.205g 1.415g Soy milk
Monounsaturated Fat 0.401g 7.888g Olive
Polyunsaturated fat 0.961g 0.911g Soy milk
Tryptophan 0.038mg Soy milk
Threonine 0.108mg 0.026mg Soy milk
Isoleucine 0.114mg 0.031mg Soy milk
Leucine 0.186mg 0.05mg Soy milk
Lysine 0.131mg 0.032mg Soy milk
Methionine 0.027mg 0.012mg Soy milk
Phenylalanine 0.113mg 0.029mg Soy milk
Valine 0.117mg 0.038mg Soy milk
Histidine 0.061mg 0.023mg Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk 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
9%
Soy milk
6%
Olive
Minerals Daily Need Coverage Score
19%
Soy milk
35%
Olive

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 684mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 1.21g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 37)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $1.7)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3.99g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.