Wheat vs. Olive — In-Depth Nutrition Comparison
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How are wheat and olive different?
- Wheat has more selenium, manganese, phosphorus, vitamin B3, zinc, vitamin B1, copper, magnesium, and vitamin B6 than olive.
- Daily need coverage for selenium for wheat is 161% higher.
- Wheat contains 182 times more vitamin B3 than olive. While wheat contains 6.738mg of vitamin B3, olive contains only 0.037mg.
- Wheat has less sodium.
Wheat, durum and Olives, ripe, canned (small-extra large) are the varieties 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 MagnesiumMagnesium | +3500% |
| Contains more PotassiumPotassium | +5287.5% |
| Contains more CopperCopper | +120.3% |
| Contains more ZincZinc | +1790.9% |
| Contains more PhosphorusPhosphorus | +16833.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +14960% |
| Contains more SeleniumSelenium | +9833.3% |
| Contains more CalciumCalcium | +158.8% |
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 B1Vitamin B1 | +13866.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +18110.8% |
| Contains more Vitamin B5Vitamin B5 | +6133.3% |
| Contains more Vitamin B6Vitamin B6 | +4555.6% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 0.9µg | 161% |
| Manganese | 3.012mg | 0.02mg | 130% |
| Phosphorus | 508mg | 3mg | 72% |
| Vitamin B3 | 6.738mg | 0.037mg | 42% |
| Zinc | 4.16mg | 0.22mg | 36% |
| Vitamin B1 | 0.419mg | 0.003mg | 35% |
| Copper | 0.553mg | 0.251mg | 34% |
| Magnesium | 144mg | 4mg | 33% |
| Vitamin B6 | 0.419mg | 0.009mg | 32% |
| Sodium | 2mg | 735mg | 32% |
| Protein | 13.68g | 0.84g | 26% |
| Carbs | 71.13g | 6.26g | 22% |
| Monounsaturated fat | 0.344g | 7.888g | 19% |
| Vitamin B5 | 0.935mg | 0.015mg | 18% |
| Fiber | 3.2g | 13% | |
| Fats | 2.47g | 10.68g | 13% |
| Potassium | 431mg | 8mg | 12% |
| Folate | 43µg | 0µg | 11% |
| Calories | 339kcal | 115kcal | 11% |
| Vitamin E | 1.65mg | 11% | |
| Vitamin B2 | 0.121mg | 0mg | 9% |
| Calcium | 34mg | 88mg | 5% |
| Saturated fat | 0.454g | 1.415g | 4% |
| Iron | 3.52mg | 3.3mg | 3% |
| Vitamin A | 0µg | 20µg | 2% |
| Choline | 10.3mg | 2% | |
| Vitamin K | 1.4µg | 1% | |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 71.13g | 3.06g | N/A |
| Polyunsaturated fat | 0.978g | 0.911g | 0% |
| Tryptophan | 0.176mg | 0% | |
| Threonine | 0.366mg | 0.026mg | 0% |
| Isoleucine | 0.533mg | 0.031mg | 0% |
| Leucine | 0.934mg | 0.05mg | 0% |
| Lysine | 0.303mg | 0.032mg | 0% |
| Methionine | 0.221mg | 0.012mg | 0% |
| Phenylalanine | 0.681mg | 0.029mg | 0% |
| Valine | 0.594mg | 0.038mg | 0% |
| Histidine | 0.322mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1528.6% |
| Contains more CarbsCarbs | +1036.3% |
| Contains more FatsFats | +332.4% |
| Contains more WaterWater | +631.2% |
| Contains more OtherOther | +25.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.9% |
| Contains more Mono. FatMonounsaturated fat | +2193% |
~equal in
Polyunsaturated fat
~0.911g