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Olive vs. Marinara sauce — In-Depth Nutrition Comparison

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How are olive and marinara sauce different?

  • Olive is higher in iron, copper, fats, and calcium; however, marinara sauce is richer in vitamin B3, vitamin B6, vitamin K, and potassium.
  • Daily need coverage for iron for olive is 32% higher.
  • Olive contains 25 times more sodium than marinara sauce. While olive contains 735mg of sodium, marinara sauce contains only 30mg.

Olives, ripe, canned (small-extra large) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Olive vs Marinara sauce infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Olive
Olive
3
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more CalciumCalcium +225.9%
Contains more IronIron +323.1%
Contains more CopperCopper +209.9%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +3887.5%
Contains more PhosphorusPhosphorus +1033.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +585%
Contains more SeleniumSelenium +22.2%
~equal in Zinc ~0.2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Olive
Olive
1
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 6.7% 0% 11% 48% 6% 14% 73% 0% 40% 0% 35% 9.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +122.2%
Contains more Vitamin AVitamin A +65%
Contains more Vitamin EVitamin E +45.5%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +10486.5%
Contains more Vitamin B6Vitamin B6 +1822.2%
Contains more Vitamin KVitamin K +892.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Marinara sauce DV% diff.
Iron 3.3mg 0.78mg 32%
Sodium 735mg 30mg 31%
Vitamin B3 0.037mg 3.917mg 24%
Copper 0.251mg 0.081mg 19%
Monounsaturated fat 7.888g 0.377g 19%
Fats 10.68g 1.48g 14%
Vitamin B6 0.009mg 0.173mg 13%
Vitamin K 1.4µg 13.9µg 10%
Potassium 8mg 319mg 9%
Calcium 88mg 27mg 6%
Fiber 3.2g 1.8g 6%
Saturated fat 1.415g 0.17g 6%
Vitamin E 1.65mg 2.4mg 5%
Manganese 0.02mg 0.137mg 5%
Vitamin B2 0mg 0.061mg 5%
Phosphorus 3mg 34mg 4%
Calories 115kcal 51kcal 3%
Magnesium 4mg 18mg 3%
Folate 0µg 13µg 3%
Polyunsaturated fat 0.911g 0.508g 3%
Vitamin B1 0.003mg 0.024mg 2%
Protein 0.84g 1.41g 1%
Vitamin C 0.9mg 2mg 1%
Carbs 6.26g 8.06g 1%
Cholesterol 0mg 2mg 1%
Vitamin A 20µg 33µg 1%
Choline 10.3mg 13.7mg 1%
Protein per 100 calories 0.73g 2.8g N/A
Calories per 10 g protein 1369kcal 362kcal N/A
Weight per 100 calories 87g 196g N/A
Unsaturated / Saturated Fat ratio 6.2 5.2 N/A
Net carbs 3.06g 6.26g N/A
Sugar 0g 5.5g N/A
Zinc 0.22mg 0.2mg 0%
Selenium 0.9µg 1.1µg 0%
Vitamin B5 0.015mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more FatsFats +621.6%
Contains more ProteinProtein +67.9%
Contains more CarbsCarbs +28.8%
~equal in Water ~87.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +1992.3%
Contains more Poly. FatPolyunsaturated fat +79.3%
Contains less Sat. FatSaturated fat -88%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.