Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Spread
  5. Compare
  6. Spread vs. Olive

Spread vs. Olive — In-Depth Nutrition Comparison

Compare

How are spread and olive different?

  • Spread is richer in vitamin A, vitamin K, and polyunsaturated fat, while olive is higher in fiber.
  • Spread covers your daily need for vitamin A, 82% more than olive.
  • Spread contains 9 times more vitamin K than olive. Spread contains 12.3µg of vitamin K, while olive contains 1.4µg.
  • Olive is lower in saturated fat.

Margarine-like spread, SMART BEAT Super Light without saturated fat and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Spread 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.
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Olive
Olive
8
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 PotassiumPotassium +50%
Contains more PhosphorusPhosphorus +∞%
~equal in Sodium ~735mg

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.
Spread
Spread
1
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% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0% 0%
Olive
Olive
7
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% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin KVitamin K +778.6%
~equal in Vitamin E ~1.65mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Spread Olive DV% diff.
Iron 3.3mg 41%
Copper 0.251mg 28%
Polyunsaturated fat 3.98g 0.911g 20%
Fiber 0g 3.2g 13%
Fats 17.1g 10.68g 10%
Vitamin K 12.3µg 1.4µg 9%
Calcium 88mg 9%
Saturated fat 2.22g 1.415g 4%
Calories 158kcal 115kcal 2%
Vitamin A 20µg 2%
Choline 10.3mg 2%
Protein 0g 0.84g 2%
Selenium 0.9µg 2%
Carbs 0g 6.26g 2%
Zinc 0.22mg 2%
Magnesium 4mg 1%
Vitamin C 0.9mg 1%
Manganese 0.02mg 1%
Monounsaturated fat 7.6g 7.888g 1%
Sodium 755mg 735mg 1%
Vitamin B6 0.009mg 1%
Net carbs 0g 3.06g N/A
Potassium 12mg 8mg 0%
Phosphorus 0mg 3mg 0%
Vitamin E 1.7mg 1.65mg 0%
Vitamin B1 0.003mg 0%
Vitamin B3 0.037mg 0%
Vitamin B5 0.015mg 0%
Trans fat 2.45g 0g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
2
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 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 FatsFats +60.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
~equal in Water ~79.99g
~equal in Other ~2.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 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 more Poly. FatPolyunsaturated fat +336.9%
Contains less Sat. FatSaturated fat -36.3%
~equal in Monounsaturated fat ~7.888g

People also compare

Spread
Spread vs
Spread
Spread vs
Spread
Spread vs
Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.