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  6. Garlic vs. Olive

Garlic vs. Olive — In-Depth Nutrition Comparison

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How are Garlic and Olive different?

  • Garlic is richer in Vitamin B6, Manganese, Vitamin C, Selenium, Phosphorus, Vitamin B1, Vitamin B5, and Potassium, while Olive is higher in Iron.
  • Garlic covers your daily need of Vitamin B6 94% more than Olive.
  • Garlic contains 84 times more Manganese than Olive. Garlic contains 1.672mg of Manganese, while Olive contains 0.02mg.
  • Garlic is lower in Sodium.

Garlic, raw and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
9
:
1
Olive
Olive
Contains more Calcium +105.7%
Contains more Magnesium +525%
Contains more Phosphorus +5000%
Contains more Potassium +4912.5%
Contains less Sodium -97.7%
Contains more Zinc +427.3%
Contains more Copper +19.1%
Contains more Manganese +8260%
Contains more Selenium +1477.8%
Contains more Iron +94.1%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +105.7%
Contains more Magnesium +525%
Contains more Phosphorus +5000%
Contains more Potassium +4912.5%
Contains less Sodium -97.7%
Contains more Zinc +427.3%
Contains more Copper +19.1%
Contains more Manganese +8260%
Contains more Selenium +1477.8%
Contains more Iron +94.1%

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.
Garlic
Garlic
8
:
2
Olive
Olive
Contains more Vitamin C +3366.7%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1791.9%
Contains more Vitamin B5 +3873.3%
Contains more Vitamin B6 +13622.2%
Contains more Folate +∞%
Contains more Vitamin K +21.4%
Contains more Vitamin A +4377.8%
Contains more Vitamin E +1962.5%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +3366.7%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1791.9%
Contains more Vitamin B5 +3873.3%
Contains more Vitamin B6 +13622.2%
Contains more Folate +∞%
Contains more Vitamin K +21.4%
Contains more Vitamin A +4377.8%
Contains more Vitamin E +1962.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
:
3
Olive
Olive
Contains more Protein +657.1%
Contains more Carbs +428.1%
Contains more Fats +2036%
Contains more Water +36.5%
Contains more Other +48.7%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Olive
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 Protein +657.1%
Contains more Carbs +428.1%
Contains more Fats +2036%
Contains more Water +36.5%
Contains more Other +48.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Olive
Olive
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +265.9%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +265.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Olive Opinion
Net carbs 30.96g 3.06g Garlic
Protein 6.36g 0.84g Garlic
Fats 0.5g 10.68g Olive
Carbs 33.06g 6.26g Garlic
Calories 149kcal 115kcal Garlic
Sugar 1g 0g Olive
Fiber 2.1g 3.2g Olive
Calcium 181mg 88mg Garlic
Iron 1.7mg 3.3mg Olive
Magnesium 25mg 4mg Garlic
Phosphorus 153mg 3mg Garlic
Potassium 401mg 8mg Garlic
Sodium 17mg 735mg Garlic
Zinc 1.16mg 0.22mg Garlic
Copper 0.299mg 0.251mg Garlic
Manganese 1.672mg 0.02mg Garlic
Selenium 14.2µg 0.9µg Garlic
Vitamin A 9IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.08mg 1.65mg Olive
Vitamin C 31.2mg 0.9mg Garlic
Vitamin B1 0.2mg 0.003mg Garlic
Vitamin B2 0.11mg 0mg Garlic
Vitamin B3 0.7mg 0.037mg Garlic
Vitamin B5 0.596mg 0.015mg Garlic
Vitamin B6 1.235mg 0.009mg Garlic
Folate 3µg 0µg Garlic
Vitamin K 1.7µg 1.4µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg 0.026mg Garlic
Isoleucine 0.217mg 0.031mg Garlic
Leucine 0.308mg 0.05mg Garlic
Lysine 0.273mg 0.032mg Garlic
Methionine 0.076mg 0.012mg Garlic
Phenylalanine 0.183mg 0.029mg Garlic
Valine 0.291mg 0.038mg Garlic
Histidine 0.113mg 0.023mg Garlic
Saturated Fat 0.089g 1.415g Garlic
Monounsaturated Fat 0.011g 7.888g Olive
Polyunsaturated fat 0.249g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Garlic
6%
Olive
Minerals Daily Need Coverage Score
67%
Garlic
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 718mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 1.326g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2.9)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.