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  6. Spinach vs. Olive

Spinach vs. Olive — In-Depth Nutrition Comparison

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Differences between Spinach and Olive

  • Olive contains less Vitamin K, Vitamin A RAE, Manganese, Folate, Magnesium, Vitamin B2, Vitamin B6, Potassium, and Vitamin C than Spinach.
  • Spinach's daily need coverage for Vitamin K is 410% higher.
  • The amount of Sodium in Spinach is lower.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Olives, ripe, canned (small-extra large).

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Olive
Olive
Contains more Calcium +54.5%
Contains more Magnesium +2075%
Contains more Phosphorus +1766.7%
Contains more Potassium +5725%
Contains less Sodium -90.5%
Contains more Zinc +245.5%
Contains more Manganese +4575%
Contains more Selenium +66.7%
Contains more Copper +44.3%
Equal in Iron - 3.3
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +54.5%
Contains more Magnesium +2075%
Contains more Phosphorus +1766.7%
Contains more Potassium +5725%
Contains less Sodium -90.5%
Contains more Zinc +245.5%
Contains more Manganese +4575%
Contains more Selenium +66.7%
Contains more Copper +44.3%
Equal in Iron - 3.3

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.
Spinach
Spinach
10
:
0
Olive
Olive
Contains more Vitamin A +2500.7%
Contains more Vitamin E +26.1%
Contains more Vitamin C +988.9%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1224.3%
Contains more Vitamin B5 +866.7%
Contains more Vitamin B6 +2588.9%
Contains more Folate +∞%
Contains more Vitamin K +35157.1%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +2500.7%
Contains more Vitamin E +26.1%
Contains more Vitamin C +988.9%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1224.3%
Contains more Vitamin B5 +866.7%
Contains more Vitamin B6 +2588.9%
Contains more Folate +∞%
Contains more Vitamin K +35157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Olive
Olive
Contains more Protein +253.6%
Contains more Water +14%
Contains more Fats +4007.7%
Contains more Carbs +66.9%
Contains more Other +23.2%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +253.6%
Contains more Water +14%
Contains more Fats +4007.7%
Contains more Carbs +66.9%
Contains more Other +23.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Olive
Olive
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +131366.7%
Contains more Polyunsaturated fat +735.8%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +131366.7%
Contains more Polyunsaturated fat +735.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Olive Opinion
Net carbs 1.35g 3.06g Olive
Protein 2.97g 0.84g Spinach
Fats 0.26g 10.68g Olive
Carbs 3.75g 6.26g Olive
Calories 23kcal 115kcal Olive
Sugar 0.43g 0g Olive
Fiber 2.4g 3.2g Olive
Calcium 136mg 88mg Spinach
Iron 3.57mg 3.3mg Spinach
Magnesium 87mg 4mg Spinach
Phosphorus 56mg 3mg Spinach
Potassium 466mg 8mg Spinach
Sodium 70mg 735mg Spinach
Zinc 0.76mg 0.22mg Spinach
Copper 0.174mg 0.251mg Olive
Manganese 0.935mg 0.02mg Spinach
Selenium 1.5µg 0.9µg Spinach
Vitamin A 10481IU 403IU Spinach
Vitamin A RAE 524µg 20µg Spinach
Vitamin E 2.08mg 1.65mg Spinach
Vitamin C 9.8mg 0.9mg Spinach
Vitamin B1 0.095mg 0.003mg Spinach
Vitamin B2 0.236mg 0mg Spinach
Vitamin B3 0.49mg 0.037mg Spinach
Vitamin B5 0.145mg 0.015mg Spinach
Vitamin B6 0.242mg 0.009mg Spinach
Folate 146µg 0µg Spinach
Vitamin K 493.6µg 1.4µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg 0.026mg Spinach
Isoleucine 0.152mg 0.031mg Spinach
Leucine 0.231mg 0.05mg Spinach
Lysine 0.182mg 0.032mg Spinach
Methionine 0.055mg 0.012mg Spinach
Phenylalanine 0.134mg 0.029mg Spinach
Valine 0.168mg 0.038mg Spinach
Histidine 0.066mg 0.023mg Spinach
Saturated Fat 0.043g 1.415g Spinach
Monounsaturated Fat 0.006g 7.888g Olive
Polyunsaturated fat 0.109g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
6%
Olive
Minerals Daily Need Coverage Score
52%
Spinach
35%
Olive

Comparison summary

Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 665mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 1.372g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $3.3)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.43g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.