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  6. Beetroot vs. Olive

Beetroot vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between beetroot and olive

  • Beetroot has more folate, manganese, and potassium, while olive has more iron, copper, vitamin E, vitamin A, and calcium.
  • Olive covers your daily need for iron, 31% more than beetroot.
  • The amount of sodium in beetroot is lower.

These are the specific foods used in this comparison Beets, raw and Olives, ripe, canned (small-extra large).

Infographic

Beetroot 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% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Olive
Olive
4
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 PotassiumPotassium +3962.5%
Contains more ZincZinc +59.1%
Contains more PhosphorusPhosphorus +1233.3%
Contains less SodiumSodium -89.4%
Contains more ManganeseManganese +1545%
Contains more CalciumCalcium +450%
Contains more IronIron +312.5%
Contains more CopperCopper +234.7%
Contains more SeleniumSelenium +28.6%

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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
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 CVitamin C +444.4%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +802.7%
Contains more Vitamin B5Vitamin B5 +933.3%
Contains more Vitamin B6Vitamin B6 +644.4%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +4025%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Olive DV% diff.
Iron 0.8mg 3.3mg 31%
Sodium 78mg 735mg 29%
Folate 109µg 0µg 27%
Copper 0.075mg 0.251mg 20%
Monounsaturated fat 0.032g 7.888g 20%
Fats 0.17g 10.68g 16%
Manganese 0.329mg 0.02mg 13%
Vitamin E 0.04mg 1.65mg 11%
Potassium 325mg 8mg 9%
Calcium 16mg 88mg 7%
Saturated fat 0.027g 1.415g 6%
Polyunsaturated fat 0.06g 0.911g 6%
Magnesium 23mg 4mg 5%
Phosphorus 40mg 3mg 5%
Calories 43kcal 115kcal 4%
Vitamin C 4.9mg 0.9mg 4%
Vitamin B6 0.067mg 0.009mg 4%
Vitamin B2 0.04mg 0mg 3%
Vitamin B5 0.155mg 0.015mg 3%
Protein 1.61g 0.84g 2%
Fiber 2.8g 3.2g 2%
Vitamin A 2µg 20µg 2%
Vitamin B1 0.031mg 0.003mg 2%
Vitamin B3 0.334mg 0.037mg 2%
Carbs 9.56g 6.26g 1%
Zinc 0.35mg 0.22mg 1%
Vitamin K 0.2µg 1.4µg 1%
Choline 6mg 10.3mg 1%
Protein per 100 calories 3.7g 0.73g N/A
Calories per 10 g protein 267kcal 1369kcal N/A
Weight per 100 calories 233g 87g N/A
Unsaturated / Saturated Fat ratio 3.4 6.2 N/A
Net carbs 6.76g 3.06g N/A
Sugar 6.76g 0g N/A
Selenium 0.7µg 0.9µg 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0.026mg 0%
Isoleucine 0.048mg 0.031mg 0%
Leucine 0.068mg 0.05mg 0%
Lysine 0.058mg 0.032mg 0%
Methionine 0.018mg 0.012mg 0%
Phenylalanine 0.046mg 0.029mg 0%
Valine 0.056mg 0.038mg 0%
Histidine 0.021mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Olive
Olive
2
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 +91.7%
Contains more CarbsCarbs +52.7%
Contains more FatsFats +6182.4%
Contains more OtherOther +106.5%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -98.1%
Contains more Mono. FatMonounsaturated fat +24550%
Contains more Poly. FatPolyunsaturated fat +1418.3%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.