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Olive vs. Pretzel — In-Depth Nutrition Comparison

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Significant differences between olive and pretzel

  • Olive has more copper and vitamin A; however, pretzel is richer in manganese, folate, vitamin B1, vitamin B3, vitamin B2, phosphorus, and iron.
  • Pretzel covers your daily manganese needs 43% more than olive.
  • Olive contains less sodium.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Snacks, pretzels, hard, plain, salted.

Infographic

Olive vs Pretzel 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
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more CalciumCalcium +225.9%
Contains more CopperCopper +60.9%
Contains less SodiumSodium -40.7%
Contains more MagnesiumMagnesium +625%
Contains more PotassiumPotassium +2687.5%
Contains more IronIron +38.8%
Contains more ZincZinc +372.7%
Contains more PhosphorusPhosphorus +4166.7%
Contains more ManganeseManganese +4975%
Contains more SeleniumSelenium +388.9%

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%
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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +251.1%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin B1Vitamin B1 +14033.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +14143.2%
Contains more Vitamin B5Vitamin B5 +2046.7%
Contains more Vitamin B6Vitamin B6 +722.2%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Pretzel DV% diff.
Manganese 0.02mg 1.015mg 43%
Folate 0µg 166µg 42%
Vitamin B1 0.003mg 0.424mg 35%
Vitamin B3 0.037mg 5.27mg 33%
Starch 72.58g 30%
Vitamin B2 0mg 0.332mg 26%
Carbs 6.26g 80.39g 25%
Sodium 735mg 1240mg 22%
Protein 0.84g 10.04g 18%
Phosphorus 3mg 128mg 18%
Monounsaturated fat 7.888g 0.727g 18%
Iron 3.3mg 4.58mg 16%
Calories 115kcal 384kcal 13%
Fats 10.68g 2.93g 12%
Copper 0.251mg 0.156mg 11%
Vitamin E 1.65mg 0.47mg 8%
Zinc 0.22mg 1.04mg 7%
Magnesium 4mg 29mg 6%
Calcium 88mg 27mg 6%
Potassium 8mg 223mg 6%
Selenium 0.9µg 4.4µg 6%
Vitamin B5 0.015mg 0.322mg 6%
Vitamin B6 0.009mg 0.074mg 5%
Saturated fat 1.415g 0.391g 5%
Choline 10.3mg 29.5mg 3%
Polyunsaturated fat 0.911g 1.291g 3%
Vitamin A 20µg 0µg 2%
Vitamin C 0.9mg 2.1mg 1%
Fiber 3.2g 3.4g 1%
Vitamin K 1.4µg 2.8µg 1%
Protein per 100 calories 0.73g 2.6g N/A
Calories per 10 g protein 1369kcal 382kcal N/A
Weight per 100 calories 87g 26g N/A
Unsaturated / Saturated Fat ratio 6.2 5.2 N/A
Net carbs 3.06g 76.99g N/A
Sugar 0g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.097mg 0%
Threonine 0.026mg 0.25mg 0%
Isoleucine 0.031mg 0.407mg 0%
Leucine 0.05mg 0.757mg 0%
Lysine 0.032mg 0.257mg 0%
Methionine 0.012mg 0.177mg 0%
Phenylalanine 0.029mg 0.52mg 0%
Valine 0.038mg 0.48mg 0%
Histidine 0.023mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more FatsFats +264.5%
Contains more WaterWater +2455.6%
Contains more ProteinProtein +1095.2%
Contains more CarbsCarbs +1184.2%
Contains more OtherOther +57.4%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +985%
Contains less Sat. FatSaturated fat -72.4%
Contains more Poly. FatPolyunsaturated fat +41.7%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.