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Grapefruit vs. Olive — In-Depth Nutrition Comparison

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A recap on differences between grapefruit and olive

  • Grapefruit has more vitamin C and vitamin A; however, olive is higher in iron, copper, vitamin E, calcium, and fiber.
  • Olive covers your daily iron needs 40% more than grapefruit.
  • Olive contains 35 times less vitamin C than grapefruit. Grapefruit contains 31.2mg of vitamin C, while olive contains 0.9mg.
  • Grapefruit has less saturated fat.

Food varieties used in this article are Grapefruit, raw, pink, and red, all areas and Olives, ripe, canned (small-extra large).

Infographic

Grapefruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Olive
Olive
5
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 +125%
Contains more PotassiumPotassium +1587.5%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +300%
Contains more IronIron +4025%
Contains more CopperCopper +684.4%
Contains more ZincZinc +214.3%
Contains more SeleniumSelenium +800%
~equal in Manganese ~0.02mg

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.
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% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +3366.7%
Contains more Vitamin AVitamin A +190%
Contains more Vitamin B1Vitamin B1 +1333.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +451.4%
Contains more Vitamin B5Vitamin B5 +1646.7%
Contains more Vitamin B6Vitamin B6 +488.9%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +1169.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +33.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grapefruit Olive DV% diff.
Iron 0.08mg 3.3mg 40%
Vitamin C 31.2mg 0.9mg 34%
Sodium 0mg 735mg 32%
Copper 0.032mg 0.251mg 24%
Monounsaturated fat 0.02g 7.888g 20%
Fats 0.14g 10.68g 16%
Vitamin E 0.13mg 1.65mg 10%
Calcium 22mg 88mg 7%
Polyunsaturated fat 0.036g 0.911g 6%
Saturated fat 0.021g 1.415g 6%
Fiber 1.6g 3.2g 6%
Vitamin B5 0.262mg 0.015mg 5%
Calories 42kcal 115kcal 4%
Potassium 135mg 8mg 4%
Vitamin A 58µg 20µg 4%
Vitamin B6 0.053mg 0.009mg 3%
Folate 13µg 0µg 3%
Vitamin B1 0.043mg 0.003mg 3%
Fructose 1.77g 2%
Vitamin B2 0.031mg 0mg 2%
Phosphorus 18mg 3mg 2%
Vitamin K 0µg 1.4µg 1%
Selenium 0.1µg 0.9µg 1%
Magnesium 9mg 4mg 1%
Carbs 10.66g 6.26g 1%
Zinc 0.07mg 0.22mg 1%
Vitamin B3 0.204mg 0.037mg 1%
Protein 0.77g 0.84g 0%
Net carbs 9.06g 3.06g N/A
Sugar 6.89g 0g N/A
Manganese 0.022mg 0.02mg 0%
Choline 7.7mg 10.3mg 0%
Tryptophan 0.008mg 0%
Threonine 0.013mg 0.026mg 0%
Isoleucine 0.008mg 0.031mg 0%
Leucine 0.015mg 0.05mg 0%
Lysine 0.019mg 0.032mg 0%
Methionine 0.007mg 0.012mg 0%
Phenylalanine 0.013mg 0.029mg 0%
Valine 0.015mg 0.038mg 0%
Histidine 0.008mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 CarbsCarbs +70.3%
Contains more FatsFats +7528.6%
Contains more OtherOther +502.7%
~equal in Protein ~0.84g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 -98.5%
Contains more Mono. FatMonounsaturated fat +39340%
Contains more Poly. FatPolyunsaturated fat +2430.6%

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.