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Olive vs. Lemon — In-Depth Nutrition Comparison

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Summary of differences between Olive and Lemon

  • Olive has more Iron, Copper, Vitamin E , Calcium, and Polyunsaturated fat, while Lemon has more Vitamin C, and Vitamin B6.
  • Lemon covers your daily need of Vitamin C 58% more than Olive.
  • Olive contains 368 times more Sodium than Lemon. While Olive contains 735mg of Sodium, Lemon contains only 2mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Lemons, raw, without peel.

Infographic

Olive vs Lemon 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
5
:
5
Lemon
Contains more Calcium +238.5%
Contains more Iron +450%
Contains more Zinc +266.7%
Contains more Copper +578.4%
Contains more Selenium +125%
Contains more Magnesium +100%
Contains more Phosphorus +433.3%
Contains more Potassium +1625%
Contains less Sodium -99.7%
Contains more Manganese +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 23% 6% 7% 13% 1% 2% 13% 4% 3%
Contains more Calcium +238.5%
Contains more Iron +450%
Contains more Zinc +266.7%
Contains more Copper +578.4%
Contains more Selenium +125%
Contains more Magnesium +100%
Contains more Phosphorus +433.3%
Contains more Potassium +1625%
Contains less Sodium -99.7%
Contains more Manganese +50%

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
3
:
7
Lemon
Contains more Vitamin A +1731.8%
Contains more Vitamin E +1000%
Contains more Vitamin K +∞%
Contains more Vitamin C +5788.9%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +170.3%
Contains more Vitamin B5 +1166.7%
Contains more Vitamin B6 +788.9%
Contains more Folate +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 177% 10% 5% 2% 12% 19% 9% 0% 0%
Contains more Vitamin A +1731.8%
Contains more Vitamin E +1000%
Contains more Vitamin K +∞%
Contains more Vitamin C +5788.9%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +170.3%
Contains more Vitamin B5 +1166.7%
Contains more Vitamin B6 +788.9%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
2
:
3
Lemon
Contains more Fats +3460%
Contains more Other +643.3%
Contains more Protein +31%
Contains more Carbs +48.9%
Contains more Water +11.2%
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 g
Contains more Fats +3460%
Contains more Other +643.3%
Contains more Protein +31%
Contains more Carbs +48.9%
Contains more Water +11.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
2
:
1
Lemon
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +923.6%
Contains less Saturated Fat -97.2%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
28% 8% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +923.6%
Contains less Saturated Fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Lemon Opinion
Net carbs 3.06g 6.52g Lemon
Protein 0.84g 1.1g Lemon
Fats 10.68g 0.3g Olive
Carbs 6.26g 9.32g Lemon
Calories 115kcal 29kcal Olive
Sugar 0g 2.5g Olive
Fiber 3.2g 2.8g Olive
Calcium 88mg 26mg Olive
Iron 3.3mg 0.6mg Olive
Magnesium 4mg 8mg Lemon
Phosphorus 3mg 16mg Lemon
Potassium 8mg 138mg Lemon
Sodium 735mg 2mg Lemon
Zinc 0.22mg 0.06mg Olive
Copper 0.251mg 0.037mg Olive
Manganese 0.02mg 0.03mg Lemon
Selenium 0.9µg 0.4µg Olive
Vitamin A 403IU 22IU Olive
Vitamin A RAE 20µg 1µg Olive
Vitamin E 1.65mg 0.15mg Olive
Vitamin C 0.9mg 53mg Lemon
Vitamin B1 0.003mg 0.04mg Lemon
Vitamin B2 0mg 0.02mg Lemon
Vitamin B3 0.037mg 0.1mg Lemon
Vitamin B5 0.015mg 0.19mg Lemon
Vitamin B6 0.009mg 0.08mg Lemon
Folate 0µg 11µg Lemon
Vitamin K 1.4µg 0µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.039g Lemon
Monounsaturated Fat 7.888g 0.011g Olive
Polyunsaturated fat 0.911g 0.089g Olive

Which food is preferable for your diet?

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

People also compare

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
20%
Lemon
Minerals Daily Need Coverage Score
35%
Olive
8%
Lemon

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Lemon
Lemon contains less Sodium (difference - 733mg)
Which food is lower in Saturated Fat?
Lemon
Lemon is lower in Saturated Fat (difference - 1.376g)
Which food is cheaper?
Lemon
Lemon is cheaper (difference - $3)
Which food is richer in vitamins?
Lemon
Lemon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.