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Garlic vs. Olive oil — In-Depth Nutrition Comparison

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How are garlic and olive oil different?

  • Garlic is richer in vitamin B6, manganese, vitamin C, copper, selenium, phosphorus, and calcium, while olive oil is higher in vitamin E and vitamin K.
  • Olive oil covers your daily need for vitamin E, 95% more than garlic.
  • Garlic is lower in saturated fat.
  • Garlic has a higher glycemic index (30) than olive oil (0).

Garlic, raw and Oil, olive, salad or cooking types were used in this article.

Infographic

Garlic vs Olive oil infographic
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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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +18000%
Contains more PotassiumPotassium +40000%
Contains more IronIron +203.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -88.2%

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +7633.3%
Contains more Vitamin EVitamin E +17837.5%
Contains more Vitamin KVitamin K +3441.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +663181.8%
Contains more Poly. FatPolyunsaturated fat +4126.1%

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 oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat 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 oil DV% diff.
Monounsaturated fat 0.011g 72.961g 182%
Fats 0.5g 100g 153%
Vitamin B6 1.235mg 0mg 95%
Vitamin E 0.08mg 14.35mg 95%
Manganese 1.672mg 0mg 73%
Polyunsaturated fat 0.249g 10.523g 68%
Saturated fat 0.089g 13.808g 62%
Vitamin K 1.7µg 60.2µg 49%
Calories 149kcal 884kcal 37%
Vitamin C 31.2mg 0mg 35%
Copper 0.299mg 0mg 33%
Selenium 14.2µg 0µg 26%
Phosphorus 153mg 0mg 22%
Calcium 181mg 1mg 18%
Vitamin B1 0.2mg 0mg 17%
Iron 1.7mg 0.56mg 14%
Protein 6.36g 0g 13%
Vitamin B5 0.596mg 0mg 12%
Potassium 401mg 1mg 12%
Carbs 33.06g 0g 11%
Zinc 1.16mg 0mg 11%
Fiber 2.1g 0g 8%
Vitamin B2 0.11mg 0mg 8%
Magnesium 25mg 0mg 6%
Choline 23.2mg 0.3mg 4%
Vitamin B3 0.7mg 0mg 4%
Sodium 17mg 2mg 1%
Folate 3µg 0µg 1%
Net carbs 30.96g 0g N/A
Sugar 1g 0g N/A
Tryptophan 0.066mg 0mg 0%
Threonine 0.157mg 0mg 0%
Isoleucine 0.217mg 0mg 0%
Leucine 0.308mg 0mg 0%
Lysine 0.273mg 0mg 0%
Methionine 0.076mg 0mg 0%
Phenylalanine 0.183mg 0mg 0%
Valine 0.291mg 0mg 0%
Histidine 0.113mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Garlic
34%
Olive oil
Minerals Daily Need Coverage Score
67%
Garlic
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 30)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 13.719g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.8)
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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.