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Table salt vs. Olive — In-Depth Nutrition Comparison

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Significant differences between table salt and olive

  • The amount of iron, copper, fiber, vitamin E, vitamin A, calcium, and monounsaturated fat in olive is higher than in table salt.
  • Table salt covers your daily sodium needs 1653% more than olive.
  • Olive contains less sodium.

Specific food types used in this comparison are Salt, table and Olives, ripe, canned (small-extra large).

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 ManganeseManganese +400%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +266.7%
Contains more IronIron +900%
Contains more CopperCopper +736.7%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +800%
~equal in Potassium ~8mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Olive
Olive
9
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~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 Table salt Olive DV% diff.
Sodium 38758mg 735mg 1653%
Iron 0.33mg 3.3mg 37%
Copper 0.03mg 0.251mg 25%
Monounsaturated fat 0g 7.888g 20%
Fats 0g 10.68g 16%
Fiber 0g 3.2g 13%
Vitamin E 0mg 1.65mg 11%
Calories 0kcal 115kcal 6%
Calcium 24mg 88mg 6%
Saturated fat 0g 1.415g 6%
Polyunsaturated fat 0g 0.911g 6%
Manganese 0.1mg 0.02mg 3%
Choline 0mg 10.3mg 2%
Protein 0g 0.84g 2%
Carbs 0g 6.26g 2%
Vitamin A 0µg 20µg 2%
Vitamin K 0µg 1.4µg 1%
Vitamin B6 0mg 0.009mg 1%
Selenium 0.1µg 0.9µg 1%
Vitamin C 0mg 0.9mg 1%
Magnesium 1mg 4mg 1%
Zinc 0.1mg 0.22mg 1%
Net carbs 0g 3.06g N/A
Potassium 8mg 8mg 0%
Phosphorus 0mg 3mg 0%
Vitamin B1 0mg 0.003mg 0%
Vitamin B3 0mg 0.037mg 0%
Vitamin B5 0mg 0.015mg 0%
Threonine 0mg 0.026mg 0%
Isoleucine 0mg 0.031mg 0%
Leucine 0mg 0.05mg 0%
Lysine 0mg 0.032mg 0%
Methionine 0mg 0.012mg 0%
Phenylalanine 0mg 0.029mg 0%
Valine 0mg 0.038mg 0%
Histidine 0mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Olive
Olive
4
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 OtherOther +4375.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39895%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.