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Ginger vs. Olive — In-Depth Nutrition Comparison

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How are ginger and olive different?

  • Ginger is higher in potassium, vitamin B6, magnesium, and manganese; however, olive is richer in iron, vitamin E, vitamin A, and calcium.
  • Daily need coverage for iron for olive is 34% higher.
  • Ginger contains 52 times more potassium than olive. While ginger contains 415mg of potassium, olive contains only 8mg.
  • Ginger has less saturated fat.

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

Infographic

Ginger 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.
Ginger
Ginger
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +975%
Contains more PotassiumPotassium +5087.5%
Contains more ZincZinc +54.5%
Contains more PhosphorusPhosphorus +1033.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1045%
Contains more CalciumCalcium +450%
Contains more IronIron +450%
Contains more CopperCopper +11.1%
Contains more SeleniumSelenium +28.6%

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.
Ginger
Ginger
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Olive
Olive
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin CVitamin C +455.6%
Contains more Vitamin B1Vitamin B1 +733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1927%
Contains more Vitamin B5Vitamin B5 +1253.3%
Contains more Vitamin B6Vitamin B6 +1677.8%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +534.6%
Contains more Vitamin KVitamin K +1300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Olive DV% diff.
Iron 0.6mg 3.3mg 34%
Sodium 13mg 735mg 31%
Monounsaturated fat 0.154g 7.888g 19%
Fats 0.75g 10.68g 15%
Potassium 415mg 8mg 12%
Vitamin B6 0.16mg 0.009mg 12%
Magnesium 43mg 4mg 9%
Vitamin E 0.26mg 1.65mg 9%
Manganese 0.229mg 0.02mg 9%
Calcium 16mg 88mg 7%
Saturated fat 0.203g 1.415g 6%
Vitamin C 5mg 0.9mg 5%
Fiber 2g 3.2g 5%
Polyunsaturated fat 0.154g 0.911g 5%
Carbs 17.77g 6.26g 4%
Phosphorus 34mg 3mg 4%
Vitamin B3 0.75mg 0.037mg 4%
Vitamin B5 0.203mg 0.015mg 4%
Copper 0.226mg 0.251mg 3%
Vitamin B2 0.034mg 0mg 3%
Folate 11µg 0µg 3%
Choline 28.8mg 10.3mg 3%
Calories 80kcal 115kcal 2%
Protein 1.82g 0.84g 2%
Vitamin A 0µg 20µg 2%
Vitamin B1 0.025mg 0.003mg 2%
Zinc 0.34mg 0.22mg 1%
Vitamin K 0.1µg 1.4µg 1%
Protein per 100 calories 2.3g 0.73g N/A
Calories per 10 g protein 440kcal 1369kcal N/A
Weight per 100 calories 125g 87g N/A
Unsaturated / Saturated Fat ratio 1.5 6.2 N/A
Net carbs 15.77g 3.06g N/A
Sugar 1.7g 0g N/A
Selenium 0.7µg 0.9µg 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0.026mg 0%
Isoleucine 0.051mg 0.031mg 0%
Leucine 0.074mg 0.05mg 0%
Lysine 0.057mg 0.032mg 0%
Methionine 0.013mg 0.012mg 0%
Phenylalanine 0.045mg 0.029mg 0%
Valine 0.073mg 0.038mg 0%
Histidine 0.03mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Olive
Olive
3
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 ProteinProtein +116.7%
Contains more CarbsCarbs +183.9%
Contains more FatsFats +1324%
Contains more OtherOther +189.6%
~equal in Water ~79.99g

Fat Type Comparison

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

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