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  6. Wheat, hard red spring vs. Olive

Wheat, hard red spring vs. Olive — In-Depth Nutrition Comparison

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The main differences between wheat, hard red spring and olive

  • Olive contains less manganese, selenium, phosphorus, vitamin B1, fiber, vitamin B3, magnesium, vitamin B6, and zinc than wheat, hard red spring.
  • Daily need coverage for manganese for wheat, hard red spring is 175% higher.
  • Olive has 168 times less vitamin B1 than wheat, hard red spring. Wheat, hard red spring has 0.504mg of vitamin B1, while olive has 0.003mg.
  • Wheat, hard red spring is lower in sodium.

Food types used in this article are Wheat, hard red spring and Olives, ripe, canned (small-extra large).

Infographic

Wheat, hard red spring 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 89% 7.5% 30% 135% 137% 76% 142% 0.26% 529% 386%
Olive
Olive
1
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 MagnesiumMagnesium +3000%
Contains more PotassiumPotassium +4150%
Contains more CopperCopper +63.3%
Contains more ZincZinc +1163.6%
Contains more PhosphorusPhosphorus +10966.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +20175%
Contains more SeleniumSelenium +7755.6%
Contains more CalciumCalcium +252%
~equal in Iron ~3.3mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 126% 25% 107% 56% 78% 0% 4.8% 32%
Olive
Olive
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin B1Vitamin B1 +16700%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +15332.4%
Contains more Vitamin B5Vitamin B5 +6133.3%
Contains more Vitamin B6Vitamin B6 +3633.3%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +63.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat, hard red spring Olive DV% diff.
Manganese 4.055mg 0.02mg 175%
Selenium 70.7µg 0.9µg 127%
Phosphorus 332mg 3mg 47%
Vitamin B1 0.504mg 0.003mg 42%
Fiber 12.2g 3.2g 36%
Vitamin B3 5.71mg 0.037mg 35%
Sodium 2mg 735mg 32%
Protein 15.4g 0.84g 29%
Magnesium 124mg 4mg 29%
Vitamin B6 0.336mg 0.009mg 25%
Zinc 2.78mg 0.22mg 23%
Carbs 68.03g 6.26g 21%
Monounsaturated fat 0.303g 7.888g 19%
Copper 0.41mg 0.251mg 18%
Vitamin B5 0.935mg 0.015mg 18%
Fats 1.92g 10.68g 13%
Calories 329kcal 115kcal 11%
Folate 43µg 0µg 11%
Potassium 340mg 8mg 10%
Vitamin B2 0.11mg 0mg 8%
Calcium 25mg 88mg 6%
Saturated fat 0.314g 1.415g 5%
Iron 3.6mg 3.3mg 4%
Vitamin E 1.01mg 1.65mg 4%
Choline 31.2mg 10.3mg 4%
Vitamin A 0µg 20µg 2%
Vitamin C 0mg 0.9mg 1%
Polyunsaturated fat 0.765g 0.911g 1%
Protein per 100 calories 4.7g 0.73g N/A
Calories per 10 g protein 214kcal 1369kcal N/A
Weight per 100 calories 30g 87g N/A
Unsaturated / Saturated Fat ratio 3.4 6.2 N/A
Net carbs 55.83g 3.06g N/A
Sugar 0.41g 0g N/A
Vitamin K 1.9µg 1.4µg 0%
Tryptophan 0.195mg 0%
Threonine 0.433mg 0.026mg 0%
Isoleucine 0.541mg 0.031mg 0%
Leucine 1.038mg 0.05mg 0%
Lysine 0.404mg 0.032mg 0%
Methionine 0.23mg 0.012mg 0%
Phenylalanine 0.724mg 0.029mg 0%
Valine 0.679mg 0.038mg 0%
Histidine 0.33mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 68% 13% 2%
Protein: 15.4 g
Fats: 1.92 g
Carbs: 68.03 g
Water: 12.76 g
Other: 1.89 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 ProteinProtein +1733.3%
Contains more CarbsCarbs +986.7%
Contains more FatsFats +456.3%
Contains more WaterWater +526.9%
Contains more OtherOther +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 22% 55%
Saturated fat: Sat. Fat 0.314 g
Monounsaturated fat: Mono. Fat 0.303 g
Polyunsaturated fat: Poly. Fat 0.765 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 less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +2503.3%
Contains more Poly. FatPolyunsaturated fat +19.1%

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. Wheat, hard red spring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168889/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.