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  6. Spread vs. Olive

Spread vs. Olive — In-Depth Nutrition Comparison

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How are Spread and Olive different?

  • Spread is richer in Vitamin K, and Polyunsaturated fat, while Olive is higher in Fiber.
  • Olive covers your daily need of Fiber 13% more than Spread.
  • 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
2
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% 269% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0% 0%
Olive
Olive
6
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 AVitamin A +1013.9%
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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Olive Opinion
Calories 158kcal 115kcal Spread
Protein 0g 0.84g Olive
Fats 17.1g 10.68g Spread
Vitamin C 0.9mg Olive
Net carbs 0g 3.06g Olive
Carbs 0g 6.26g Olive
Magnesium 4mg Olive
Calcium 88mg Olive
Potassium 12mg 8mg Spread
Iron 3.3mg Olive
Fiber 0g 3.2g Olive
Copper 0.251mg Olive
Zinc 0.22mg Olive
Phosphorus 0mg 3mg Olive
Sodium 755mg 735mg Olive
Vitamin A 4489IU 403IU Spread
Vitamin A 20µg Olive
Vitamin E 1.7mg 1.65mg Spread
Manganese 0.02mg Olive
Selenium 0.9µg Olive
Vitamin B1 0.003mg Olive
Vitamin B3 0.037mg Olive
Vitamin B5 0.015mg Olive
Vitamin B6 0.009mg Olive
Vitamin K 12.3µg 1.4µg Spread
Trans Fat 2.45g 0g Olive
Choline 10.3mg Olive
Saturated Fat 2.22g 1.415g Olive
Monounsaturated Fat 7.6g 7.888g Olive
Polyunsaturated fat 3.98g 0.911g Spread
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread 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
26%
Spread
6%
Olive
Minerals Daily Need Coverage Score
10%
Spread
35%
Olive

Comparison summary

Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 0)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3.5)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 0.805g)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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.