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  6. Welsh onion vs. Olive

Welsh onion vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between Welsh onion and Olive?

  • Welsh onion is richer in Vitamin K, Vitamin C, Vitamin B2, and Phosphorus, yet Olive is richer in Iron, Copper, Vitamin E , and Calcium.
  • Welsh onion's daily need coverage for Vitamin K is 160% higher.
  • Welsh onion contains less Saturated Fat.

We used Onions, welsh, raw and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Welsh onion 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.
Welsh onion
Welsh onion
6
:
4
Olive
Olive
Contains more Magnesium +475%
Contains more Phosphorus +1533.3%
Contains more Potassium +2550%
Contains less Sodium -97.7%
Contains more Zinc +136.4%
Contains more Manganese +585%
Contains more Calcium +388.9%
Contains more Iron +170.5%
Contains more Copper +258.6%
Contains more Selenium +50%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +475%
Contains more Phosphorus +1533.3%
Contains more Potassium +2550%
Contains less Sodium -97.7%
Contains more Zinc +136.4%
Contains more Manganese +585%
Contains more Calcium +388.9%
Contains more Iron +170.5%
Contains more Copper +258.6%
Contains more Selenium +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.
Welsh onion
Welsh onion
9
:
1
Olive
Olive
Contains more Vitamin A +187.8%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1026.7%
Contains more Vitamin B6 +700%
Contains more Folate +∞%
Contains more Vitamin K +13714.3%
Contains more Vitamin E +223.5%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 A +187.8%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1026.7%
Contains more Vitamin B6 +700%
Contains more Folate +∞%
Contains more Vitamin K +13714.3%
Contains more Vitamin E +223.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
2
Olive
Olive
Contains more Protein +126.2%
Contains more Water +13.1%
Contains more Fats +2570%
Contains more Other +218.6%
Equal in Carbs - 6.26
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +126.2%
Contains more Water +13.1%
Contains more Fats +2570%
Contains more Other +218.6%
Equal in Carbs - 6.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
2
Olive
Olive
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +13985.7%
Contains more Polyunsaturated fat +484%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +13985.7%
Contains more Polyunsaturated fat +484%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Olive Opinion
Net carbs 4.1g 3.06g Welsh onion
Protein 1.9g 0.84g Welsh onion
Fats 0.4g 10.68g Olive
Carbs 6.5g 6.26g Welsh onion
Calories 34kcal 115kcal Olive
Sugar 2.18g 0g Olive
Fiber 2.4g 3.2g Olive
Calcium 18mg 88mg Olive
Iron 1.22mg 3.3mg Olive
Magnesium 23mg 4mg Welsh onion
Phosphorus 49mg 3mg Welsh onion
Potassium 212mg 8mg Welsh onion
Sodium 17mg 735mg Welsh onion
Zinc 0.52mg 0.22mg Welsh onion
Copper 0.07mg 0.251mg Olive
Manganese 0.137mg 0.02mg Welsh onion
Selenium 0.6µg 0.9µg Olive
Vitamin A 1160IU 403IU Welsh onion
Vitamin A RAE 20µg Olive
Vitamin E 0.51mg 1.65mg Olive
Vitamin C 27mg 0.9mg Welsh onion
Vitamin B1 0.05mg 0.003mg Welsh onion
Vitamin B2 0.09mg 0mg Welsh onion
Vitamin B3 0.4mg 0.037mg Welsh onion
Vitamin B5 0.169mg 0.015mg Welsh onion
Vitamin B6 0.072mg 0.009mg Welsh onion
Folate 16µg 0µg Welsh onion
Vitamin K 193.4µg 1.4µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg 0.026mg Welsh onion
Isoleucine 0.081mg 0.031mg Welsh onion
Leucine 0.113mg 0.05mg Welsh onion
Lysine 0.095mg 0.032mg Welsh onion
Methionine 0.021mg 0.012mg Welsh onion
Phenylalanine 0.061mg 0.029mg Welsh onion
Valine 0.084mg 0.038mg Welsh onion
Histidine 0.033mg 0.023mg Welsh onion
Saturated Fat 0.067g 1.415g Welsh onion
Monounsaturated Fat 0.056g 7.888g Olive
Polyunsaturated fat 0.156g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
61%
Welsh onion
6%
Olive
Minerals Daily Need Coverage Score
17%
Welsh onion
35%
Olive

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 718mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 1.348g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 39)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $3.3)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.18g)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.