Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive
  5. Compare
  6. Olive vs. Garlic

Olive vs. Garlic — In-Depth Nutrition Comparison

Compare

How are olive and garlic different?

  • Olive is richer in iron, while garlic is higher in vitamin B6, manganese, vitamin C, selenium, phosphorus, vitamin B1, vitamin B5, and potassium.
  • Garlic covers your daily need for vitamin B6, 94% more than olive.
  • Olive contains 43 times more sodium than garlic. Olive contains 735mg of sodium, while garlic contains 17mg.

Olives, ripe, canned (small-extra large) and Garlic, raw types were used in this article.

Infographic

Olive vs Garlic 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
Olive
1
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%
Garlic
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%
Contains more IronIron +94.1%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +105.7%
Contains more PotassiumPotassium +4912.5%
Contains more CopperCopper +19.1%
Contains more ZincZinc +427.3%
Contains more PhosphorusPhosphorus +5000%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +8260%
Contains more SeleniumSelenium +1477.8%

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
Olive
2
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%
Garlic
Garlic
8
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1962.5%
Contains more Vitamin CVitamin C +3366.7%
Contains more Vitamin B1Vitamin B1 +6566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1791.9%
Contains more Vitamin B5Vitamin B5 +3873.3%
Contains more Vitamin B6Vitamin B6 +13622.2%
Contains more Vitamin KVitamin K +21.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Garlic DV% diff.
Vitamin B6 0.009mg 1.235mg 94%
Manganese 0.02mg 1.672mg 72%
Vitamin C 0.9mg 31.2mg 34%
Sodium 735mg 17mg 31%
Selenium 0.9µg 14.2µg 24%
Phosphorus 3mg 153mg 21%
Iron 3.3mg 1.7mg 20%
Monounsaturated fat 7.888g 0.011g 20%
Fats 10.68g 0.5g 16%
Vitamin B1 0.003mg 0.2mg 16%
Potassium 8mg 401mg 12%
Vitamin B5 0.015mg 0.596mg 12%
Protein 0.84g 6.36g 11%
Vitamin E 1.65mg 0.08mg 10%
Carbs 6.26g 33.06g 9%
Calcium 88mg 181mg 9%
Zinc 0.22mg 1.16mg 9%
Vitamin B2 0mg 0.11mg 8%
Saturated fat 1.415g 0.089g 6%
Magnesium 4mg 25mg 5%
Copper 0.251mg 0.299mg 5%
Fiber 3.2g 2.1g 4%
Vitamin B3 0.037mg 0.7mg 4%
Polyunsaturated fat 0.911g 0.249g 4%
Calories 115kcal 149kcal 2%
Vitamin A 20µg 0µg 2%
Choline 10.3mg 23.2mg 2%
Folate 0µg 3µg 1%
Protein per 100 calories 0.73g 4.3g N/A
Calories per 10 g protein 1369kcal 234kcal N/A
Weight per 100 calories 87g 67g N/A
Unsaturated / Saturated Fat ratio 6.2 2.9 N/A
Net carbs 3.06g 30.96g N/A
Sugar 0g 1g N/A
Vitamin K 1.4µg 1.7µg 0%
Tryptophan 0.066mg 0%
Threonine 0.026mg 0.157mg 0%
Isoleucine 0.031mg 0.217mg 0%
Leucine 0.05mg 0.308mg 0%
Lysine 0.032mg 0.273mg 0%
Methionine 0.012mg 0.076mg 0%
Phenylalanine 0.029mg 0.183mg 0%
Valine 0.038mg 0.291mg 0%
Histidine 0.023mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more FatsFats +2036%
Contains more WaterWater +36.5%
Contains more OtherOther +48.7%
Contains more ProteinProtein +657.1%
Contains more CarbsCarbs +428.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Garlic
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
Contains more Mono. FatMonounsaturated fat +71609.1%
Contains more Poly. FatPolyunsaturated fat +265.9%
Contains less Sat. FatSaturated fat -93.7%

People also compare

Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Lemon
Lemon vs Figs
Figs
Garlic
Garlic vs Onion
Onion
Garlic
Garlic vs Ginger
Ginger
Garlic
Garlic vs Tomato
Tomato

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.