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Olive vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between olive and vegetable?

  • Olive is higher in iron, copper, and vitamin E, yet vegetable is higher in vitamin A, vitamin K, manganese, vitamin B2, and phosphorus.
  • Vegetable's daily need coverage for vitamin A is 77% more.
  • Olive has 46 times more saturated fat than vegetable. While olive has 1.415g of saturated fat, vegetable has only 0.031g.

We used Olives, ripe, canned (small-extra large) and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Olive vs Vegetable 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +252%
Contains more IronIron +302.4%
Contains more CopperCopper +202.4%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +2012.5%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +1600%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +1795%

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
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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Contains more Vitamin EVitamin E +334.2%
Contains more Vitamin CVitamin C +255.6%
Contains more Vitamin AVitamin A +970%
Contains more Vitamin B1Vitamin B1 +2266.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2200%
Contains more Vitamin B5Vitamin B5 +906.7%
Contains more Vitamin B6Vitamin B6 +722.2%
Contains more Vitamin KVitamin K +1578.6%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Vegetable DV% diff.
Iron 3.3mg 0.82mg 31%
Sodium 735mg 35mg 30%
Vitamin A 20µg 214µg 22%
Monounsaturated fat 7.888g 0.01g 20%
Copper 0.251mg 0.083mg 19%
Vitamin K 1.4µg 23.5µg 18%
Fats 10.68g 0.15g 16%
Manganese 0.02mg 0.379mg 16%
Vitamin B2 0mg 0.12mg 9%
Vitamin E 1.65mg 0.38mg 8%
Phosphorus 3mg 51mg 7%
Calcium 88mg 25mg 6%
Vitamin B1 0.003mg 0.071mg 6%
Saturated fat 1.415g 0.031g 6%
Polyunsaturated fat 0.911g 0.072g 6%
Potassium 8mg 169mg 5%
Fiber 3.2g 4.4g 5%
Vitamin B3 0.037mg 0.851mg 5%
Vitamin B6 0.009mg 0.074mg 5%
Folate 0µg 19µg 5%
Protein 0.84g 2.86g 4%
Magnesium 4mg 22mg 4%
Calories 115kcal 65kcal 3%
Vitamin C 0.9mg 3.2mg 3%
Vitamin B5 0.015mg 0.151mg 3%
Choline 10.3mg 24.1mg 3%
Carbs 6.26g 13.09g 2%
Zinc 0.22mg 0.49mg 2%
Selenium 0.9µg 0.3µg 1%
Protein per 100 calories 0.73g 4.4g N/A
Calories per 10 g protein 1369kcal 227kcal N/A
Weight per 100 calories 87g 154g N/A
Unsaturated / Saturated Fat ratio 6.2 2.6 N/A
Net carbs 3.06g 8.69g N/A
Sugar 0g 3.12g N/A
Tryptophan 0.029mg 0%
Threonine 0.026mg 0.115mg 0%
Isoleucine 0.031mg 0.139mg 0%
Leucine 0.05mg 0.19mg 0%
Lysine 0.032mg 0.17mg 0%
Methionine 0.012mg 0.034mg 0%
Phenylalanine 0.029mg 0.12mg 0%
Valine 0.038mg 0.149mg 0%
Histidine 0.023mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +7020%
Contains more OtherOther +232.8%
Contains more ProteinProtein +240.5%
Contains more CarbsCarbs +109.1%
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +78780%
Contains more Poly. FatPolyunsaturated fat +1165.3%
Contains less Sat. FatSaturated fat -97.8%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.