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Olive vs. Potato — In-Depth Nutrition Comparison

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What are the differences between olive and potatoes?

  • Olive is higher in iron, copper, and vitamin E, yet potatoes are higher in vitamin B6, potassium, vitamin C, phosphorus, manganese, and vitamin B3.
  • Olive's daily need coverage for sodium is 32% more.
  • Olive has 41 times more vitamin E than potatoes. While olive has 1.65mg of vitamin E, potatoes have only 0.04mg.
  • The amount of sodium in potatoes is lower.

We used Olives, ripe, canned (small-extra large) and Potatoes, baked, flesh, and skin, without salt types in this article.

Infographic

Olive vs Potato 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
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%
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +486.7%
Contains more IronIron +205.6%
Contains more CopperCopper +112.7%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +6587.5%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +2233.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +995%

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
2
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%
Potato
Potato
8
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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +4025%
Contains more Vitamin CVitamin C +966.7%
Contains more Vitamin B1Vitamin B1 +2033.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3710.8%
Contains more Vitamin B5Vitamin B5 +2406.7%
Contains more Vitamin B6Vitamin B6 +3355.6%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Potato DV% diff.
Sodium 735mg 10mg 32%
Iron 3.3mg 1.08mg 28%
Vitamin B6 0.009mg 0.311mg 23%
Monounsaturated fat 7.888g 0.003g 20%
Fats 10.68g 0.13g 16%
Potassium 8mg 535mg 16%
Copper 0.251mg 0.118mg 15%
Vitamin E 1.65mg 0.04mg 11%
Vitamin C 0.9mg 9.6mg 10%
Phosphorus 3mg 70mg 10%
Manganese 0.02mg 0.219mg 9%
Vitamin B3 0.037mg 1.41mg 9%
Calcium 88mg 15mg 7%
Starch 17.27g 7%
Vitamin B5 0.015mg 0.376mg 7%
Folate 0µg 28µg 7%
Magnesium 4mg 28mg 6%
Saturated fat 1.415g 0.034g 6%
Polyunsaturated fat 0.911g 0.057g 6%
Carbs 6.26g 21.15g 5%
Vitamin B1 0.003mg 0.064mg 5%
Fiber 3.2g 2.2g 4%
Vitamin B2 0mg 0.048mg 4%
Protein 0.84g 2.5g 3%
Vitamin A 20µg 1µg 2%
Calories 115kcal 93kcal 1%
Zinc 0.22mg 0.36mg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin K 1.4µg 2µg 1%
Choline 10.3mg 14.8mg 1%
Protein per 100 calories 0.73g 2.7g N/A
Calories per 10 g protein 1369kcal 372kcal N/A
Weight per 100 calories 87g 108g N/A
Unsaturated / Saturated Fat ratio 6.2 1.8 N/A
Net carbs 3.06g 18.95g N/A
Sugar 0g 1.18g N/A
Tryptophan 0.025mg 0%
Threonine 0.026mg 0.081mg 0%
Isoleucine 0.031mg 0.08mg 0%
Leucine 0.05mg 0.119mg 0%
Lysine 0.032mg 0.13mg 0%
Methionine 0.012mg 0.038mg 0%
Phenylalanine 0.029mg 0.099mg 0%
Valine 0.038mg 0.125mg 0%
Histidine 0.023mg 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Potato
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +8115.4%
Contains more OtherOther +67.7%
Contains more ProteinProtein +197.6%
Contains more CarbsCarbs +237.9%
~equal in Water ~74.89g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +262833.3%
Contains more Poly. FatPolyunsaturated fat +1498.2%
Contains less Sat. FatSaturated fat -97.6%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.