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 for 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
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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.
| Contains more PotassiumPotassium | +50% |
| Contains more PhosphorusPhosphorus | +∞% |
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.
| Contains more Vitamin KVitamin K | +778.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
4%
Minerals Daily Need Coverage Score
10%
35%
Comparison summary
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 0)
Which food is cheaper?
Spread is cheaper (difference - $3.5)
Which food contains less Sodium?
Olive contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 0.805g)
Which food is richer in minerals?
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)