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Potato vs. Olive — In-Depth Nutrition Comparison

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What are the differences between potatoes and olive?

  • Potatoes are higher in vitamin B6, potassium, vitamin C, phosphorus, manganese, and vitamin B3, yet olive is higher in iron, copper, and vitamin E.
  • Olive's daily need coverage for sodium is 32% more.
  • Potatoes have 67 times more potassium than olive. While potatoes have 535mg of potassium, olive has only 8mg.
  • The amount of sodium in potatoes is lower.

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

Infographic

Potato vs Olive 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.
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%
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%
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%
Contains more CalciumCalcium +486.7%
Contains more IronIron +205.6%
Contains more CopperCopper +112.7%
Contains more SeleniumSelenium +125%

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.
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%
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%
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 +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +4025%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +197.6%
Contains more CarbsCarbs +237.9%
Contains more FatsFats +8115.4%
Contains more OtherOther +67.7%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +262833.3%
Contains more Poly. FatPolyunsaturated fat +1498.2%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.