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  6. White bread vs. Olive

White bread vs. Olive — In-Depth Nutrition Comparison

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Important differences between white bread and olive

  • White bread has more vitamin B1, selenium, vitamin B3, folate, manganese, vitamin B2, phosphorus, and vitamin B5; however, olive has more copper.
  • White bread's daily need coverage for vitamin B1 is 44% more.
  • White bread is lower in sodium.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Olives, ripe, canned (small-extra large).

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +475%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +1475%
Contains more ZincZinc +236.4%
Contains more PhosphorusPhosphorus +3166.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2580%
Contains more SeleniumSelenium +2344.4%
Contains more CopperCopper +148.5%
~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 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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Olive
Olive
4
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 B1Vitamin B1 +17666.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +12818.9%
Contains more Vitamin B5Vitamin B5 +3473.3%
Contains more Vitamin B6Vitamin B6 +866.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +41.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Olive DV% diff.
Vitamin B1 0.533mg 0.003mg 44%
Selenium 22µg 0.9µg 38%
Vitamin B3 4.78mg 0.037mg 30%
Folate 111µg 0µg 28%
Manganese 0.536mg 0.02mg 22%
Vitamin B2 0.243mg 0mg 19%
Monounsaturated fat 0.599g 7.888g 18%
Copper 0.101mg 0.251mg 17%
Protein 8.85g 0.84g 16%
Starch 37.17g 15%
Carbs 49.42g 6.26g 14%
Phosphorus 98mg 3mg 14%
Sodium 490mg 735mg 11%
Fats 3.33g 10.68g 11%
Vitamin B5 0.536mg 0.015mg 10%
Vitamin E 0.22mg 1.65mg 10%
Calories 266kcal 115kcal 8%
Vitamin B6 0.087mg 0.009mg 6%
Calcium 144mg 88mg 6%
Magnesium 23mg 4mg 5%
Polyunsaturated fat 1.602g 0.911g 5%
Zinc 0.74mg 0.22mg 5%
Iron 3.61mg 3.3mg 4%
Saturated fat 0.698g 1.415g 3%
Fructose 2.43g 3%
Potassium 126mg 8mg 3%
Vitamin A 0µg 20µg 2%
Fiber 2.7g 3.2g 2%
Vitamin C 0mg 0.9mg 1%
Choline 14.6mg 10.3mg 1%
Vitamin K 0.2µg 1.4µg 1%
Net carbs 46.72g 3.06g N/A
Sugar 5.67g 0g N/A
Trans fat 0.027g 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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +953.6%
Contains more CarbsCarbs +689.5%
Contains more FatsFats +220.7%
Contains more WaterWater +119.6%
Contains more OtherOther +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Olive
Olive
1
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 -50.7%
Contains more Poly. FatPolyunsaturated fat +75.9%
Contains more Mono. FatMonounsaturated fat +1216.9%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.