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  6. Olive vs. Ginger

Olive vs. Ginger — In-Depth Nutrition Comparison

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How are Olive and Ginger different?

  • Olive is higher in Iron, Vitamin E , and Calcium, however, Ginger is richer in Potassium, Vitamin B6, Magnesium, and Manganese.
  • Daily need coverage for Iron from Olive is 34% higher.
  • Olive contains 57 times more Sodium than Ginger. While Olive contains 735mg of Sodium, Ginger contains only 13mg.

Olives, ripe, canned (small-extra large) and Ginger root, raw are the varieties used in this article.

Infographic

Olive vs Ginger 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
:
6
Ginger
Ginger
Contains more Calcium +450%
Contains more Iron +450%
Contains more Copper +11.1%
Contains more Selenium +28.6%
Contains more Magnesium +975%
Contains more Phosphorus +1033.3%
Contains more Potassium +5087.5%
Contains less Sodium -98.2%
Contains more Zinc +54.5%
Contains more Manganese +1045%
Equal in Copper - 0.226
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +450%
Contains more Iron +450%
Contains more Copper +11.1%
Contains more Selenium +28.6%
Contains more Magnesium +975%
Contains more Phosphorus +1033.3%
Contains more Potassium +5087.5%
Contains less Sodium -98.2%
Contains more Zinc +54.5%
Contains more Manganese +1045%
Equal in Copper - 0.226

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
3
:
7
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +534.6%
Contains more Vitamin K +1300%
Contains more Vitamin C +455.6%
Contains more Vitamin B1 +733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1927%
Contains more Vitamin B5 +1253.3%
Contains more Vitamin B6 +1677.8%
Contains more Folate +∞%
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%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +534.6%
Contains more Vitamin K +1300%
Contains more Vitamin C +455.6%
Contains more Vitamin B1 +733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1927%
Contains more Vitamin B5 +1253.3%
Contains more Vitamin B6 +1677.8%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Ginger
Ginger
Contains more Fats +1324%
Contains more Other +189.6%
Contains more Protein +116.7%
Contains more Carbs +183.9%
Equal in Water - 78.89
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
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Fats +1324%
Contains more Other +189.6%
Contains more Protein +116.7%
Contains more Carbs +183.9%
Equal in Water - 78.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Ginger
Ginger
Contains more Monounsaturated Fat +5022.1%
Contains more Polyunsaturated fat +491.6%
Contains less Saturated Fat -85.7%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains more Monounsaturated Fat +5022.1%
Contains more Polyunsaturated fat +491.6%
Contains less Saturated Fat -85.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Ginger Opinion
Net carbs 3.06g 15.77g Ginger
Protein 0.84g 1.82g Ginger
Fats 10.68g 0.75g Olive
Carbs 6.26g 17.77g Ginger
Calories 115kcal 80kcal Olive
Sugar 0g 1.7g Olive
Fiber 3.2g 2g Olive
Calcium 88mg 16mg Olive
Iron 3.3mg 0.6mg Olive
Magnesium 4mg 43mg Ginger
Phosphorus 3mg 34mg Ginger
Potassium 8mg 415mg Ginger
Sodium 735mg 13mg Ginger
Zinc 0.22mg 0.34mg Ginger
Copper 0.251mg 0.226mg Olive
Manganese 0.02mg 0.229mg Ginger
Selenium 0.9µg 0.7µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.26mg Olive
Vitamin C 0.9mg 5mg Ginger
Vitamin B1 0.003mg 0.025mg Ginger
Vitamin B2 0mg 0.034mg Ginger
Vitamin B3 0.037mg 0.75mg Ginger
Vitamin B5 0.015mg 0.203mg Ginger
Vitamin B6 0.009mg 0.16mg Ginger
Folate 0µg 11µg Ginger
Vitamin K 1.4µg 0.1µg Olive
Tryptophan 0.012mg Ginger
Threonine 0.026mg 0.036mg Ginger
Isoleucine 0.031mg 0.051mg Ginger
Leucine 0.05mg 0.074mg Ginger
Lysine 0.032mg 0.057mg Ginger
Methionine 0.012mg 0.013mg Ginger
Phenylalanine 0.029mg 0.045mg Ginger
Valine 0.038mg 0.073mg Ginger
Histidine 0.023mg 0.03mg Ginger
Saturated Fat 1.415g 0.203g Ginger
Monounsaturated Fat 7.888g 0.154g Olive
Polyunsaturated fat 0.911g 0.154g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Ginger
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
6%
Olive
9%
Ginger
Minerals Daily Need Coverage Score
35%
Olive
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 722mg)
Which food is lower in Saturated Fat?
Ginger
Ginger is lower in Saturated Fat (difference - 1.212g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 10)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $3)
Which food is richer in vitamins?
Ginger
Ginger is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.