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Olive vs. Russian dressing — In-Depth Nutrition Comparison

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How are olive and russian dressing different?

  • Olive is richer in iron, copper, fiber, and calcium, while russian dressing is higher in vitamin K, fats, vitamin E, carbs, and vitamin B5.
  • Russian dressing covers your daily need for vitamin K 44% more than olive.
  • Olive contains 7 times more calcium than russian dressing. Olive contains 88mg of calcium, while russian dressing contains 13mg.
  • Olive is lower in sodium.

Olives, ripe, canned (small-extra large) and Salad dressing, russian dressing types were used in this article.

Infographic

Olive vs Russian dressing 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 15% 23% 19% 6% 8.6% 148% 8.2% 8.7%
Contains more CalciumCalcium +576.9%
Contains more IronIron +450%
Contains more CopperCopper +332.8%
Contains less SodiumSodium -35.1%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +2062.5%
Contains more PhosphorusPhosphorus +566.7%
Contains more ManganeseManganese +215%
Contains more SeleniumSelenium +77.8%
~equal in Zinc ~0.22mg

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
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 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 20% 0% 9.7% 66% 7.3% 11% 11% 24% 22% 0% 134% 3.8%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +45%
Contains more Vitamin EVitamin E +101.2%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1505.4%
Contains more Vitamin B5Vitamin B5 +2566.7%
Contains more Vitamin B6Vitamin B6 +977.8%
Contains more Vitamin KVitamin K +3735.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Russian dressing DV% diff.
Polyunsaturated fat 0.911g 14.83g 93%
Vitamin K 1.4µg 53.7µg 44%
Iron 3.3mg 0.6mg 34%
Fats 10.68g 26.18g 24%
Copper 0.251mg 0.058mg 21%
Sodium 735mg 1133mg 17%
Calories 115kcal 355kcal 12%
Vitamin E 1.65mg 3.32mg 11%
Fiber 3.2g 0.7g 10%
Carbs 6.26g 31.9g 9%
Calcium 88mg 13mg 8%
Vitamin B5 0.015mg 0.4mg 8%
Vitamin B6 0.009mg 0.097mg 7%
Vitamin C 0.9mg 6mg 6%
Potassium 8mg 173mg 5%
Monounsaturated fat 7.888g 5.928g 5%
Vitamin B2 0mg 0.046mg 4%
Saturated fat 1.415g 2.39g 4%
Vitamin B3 0.037mg 0.594mg 3%
Phosphorus 3mg 20mg 2%
Manganese 0.02mg 0.063mg 2%
Vitamin B1 0.003mg 0.029mg 2%
Magnesium 4mg 10mg 1%
Vitamin A 20µg 29µg 1%
Selenium 0.9µg 1.6µg 1%
Folate 0µg 5µg 1%
Choline 10.3mg 4.6mg 1%
Protein 0.84g 0.69g 0%
Weight per 100 calories 87g 28g N/A
Unsaturated / Saturated Fat ratio 6.2 8.7 N/A
Net carbs 3.06g 31.2g N/A
Sugar 0g 17.68g N/A
Zinc 0.22mg 0.22mg 0%
Trans fat 0g 0.17g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 32% 39% 3%
Protein: 0.69 g
Fats: 26.18 g
Carbs: 31.9 g
Water: 38.53 g
Other: 2.7 g
Contains more ProteinProtein +21.7%
Contains more WaterWater +107.6%
Contains more FatsFats +145.1%
Contains more CarbsCarbs +409.6%

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
10% 26% 64%
Saturated fat: Sat. Fat 2.39 g
Monounsaturated fat: Mono. Fat 5.928 g
Polyunsaturated fat: Poly. Fat 14.83 g
Contains less Sat. FatSaturated fat -40.8%
Contains more Mono. FatMonounsaturated fat +33.1%
Contains more Poly. FatPolyunsaturated fat +1527.9%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Russian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171005/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.