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Olive vs. Margarine — In-Depth Nutrition Comparison

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Significant differences between olive and margarine

  • Olive has more iron, copper, fiber, and calcium; however, margarine is richer in vitamin K, vitamin A, vitamin E, and monounsaturated fat.
  • Margarine covers your daily vitamin K needs 76% more than olive.
  • Margarine contains less sodium.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Olive vs Margarine 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.
Olive
Olive
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +2833.3%
Contains more IronIron +5400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +125%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -99.7%

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.
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%
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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +3995%
Contains more Vitamin EVitamin E +445.5%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6542.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.009mg

All nutrients comparison - raw data values

Nutrient Olive Margarine DV% diff.
Polyunsaturated fat 0.911g 24.302g 156%
Fats 10.68g 80.71g 108%
Vitamin A 20µg 819µg 89%
Monounsaturated fat 7.888g 38.877g 77%
Vitamin K 1.4µg 93µg 76%
Saturated fat 1.415g 15.189g 63%
Vitamin E 1.65mg 9mg 49%
Iron 3.3mg 0.06mg 41%
Sodium 735mg 2mg 32%
Calories 115kcal 717kcal 30%
Copper 0.251mg 0mg 28%
Fiber 3.2g 0g 13%
Calcium 88mg 3mg 9%
Vitamin B12 0µg 0.1µg 4%
Vitamin B2 0mg 0.037mg 3%
Carbs 6.26g 0.7g 2%
Zinc 0.22mg 0mg 2%
Selenium 0.9µg 0µg 2%
Protein 0.84g 0.16g 1%
Vitamin C 0.9mg 0.2mg 1%
Manganese 0.02mg 1%
Vitamin B1 0.003mg 0.01mg 1%
Weight per 100 calories 87g 14g N/A
Unsaturated / Saturated Fat ratio 6.2 4.2 N/A
Net carbs 3.06g 0.7g N/A
Magnesium 4mg 3mg 0%
Potassium 8mg 18mg 0%
Phosphorus 3mg 5mg 0%
Vitamin B3 0.037mg 0.023mg 0%
Vitamin B5 0.015mg 0%
Vitamin B6 0.009mg 0.009mg 0%
Folate 0µg 1µg 0%
Trans fat 0g 14.89g N/A
Choline 10.3mg 12.4mg 0%
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 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +425%
Contains more CarbsCarbs +794.3%
Contains more WaterWater +384.2%
Contains more OtherOther +16.8%
Contains more FatsFats +655.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +392.9%
Contains more Poly. FatPolyunsaturated fat +2567.6%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.