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Olive vs. Garlic — In-Depth Nutrition Comparison

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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 of 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
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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.
Olive
1
:
9
Garlic
Contains more Iron +94.1%
Contains more Calcium +105.7%
Contains more Magnesium +525%
Contains more Phosphorus +5000%
Contains more Potassium +4912.5%
Contains less Sodium -97.7%
Contains more Zinc +427.3%
Contains more Copper +19.1%
Contains more Manganese +8260%
Contains more Selenium +1477.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +94.1%
Contains more Calcium +105.7%
Contains more Magnesium +525%
Contains more Phosphorus +5000%
Contains more Potassium +4912.5%
Contains less Sodium -97.7%
Contains more Zinc +427.3%
Contains more Copper +19.1%
Contains more Manganese +8260%
Contains more Selenium +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
2
:
8
Garlic
Contains more Vitamin A +4377.8%
Contains more Vitamin E +1962.5%
Contains more Vitamin C +3366.7%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1791.9%
Contains more Vitamin B5 +3873.3%
Contains more Vitamin B6 +13622.2%
Contains more Folate +∞%
Contains more Vitamin K +21.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +4377.8%
Contains more Vitamin E +1962.5%
Contains more Vitamin C +3366.7%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1791.9%
Contains more Vitamin B5 +3873.3%
Contains more Vitamin B6 +13622.2%
Contains more Folate +∞%
Contains more Vitamin K +21.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
3
:
2
Garlic
Contains more Fats +2036%
Contains more Water +36.5%
Contains more Other +48.7%
Contains more Protein +657.1%
Contains more Carbs +428.1%
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
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 Fats +2036%
Contains more Water +36.5%
Contains more Other +48.7%
Contains more Protein +657.1%
Contains more Carbs +428.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
2
:
1
Garlic
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +265.9%
Contains less Saturated Fat -93.7%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +265.9%
Contains less Saturated Fat -93.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Garlic Opinion
Net carbs 3.06g 30.96g Garlic
Protein 0.84g 6.36g Garlic
Fats 10.68g 0.5g Olive
Carbs 6.26g 33.06g Garlic
Calories 115kcal 149kcal Garlic
Sugar 0g 1g Olive
Fiber 3.2g 2.1g Olive
Calcium 88mg 181mg Garlic
Iron 3.3mg 1.7mg Olive
Magnesium 4mg 25mg Garlic
Phosphorus 3mg 153mg Garlic
Potassium 8mg 401mg Garlic
Sodium 735mg 17mg Garlic
Zinc 0.22mg 1.16mg Garlic
Copper 0.251mg 0.299mg Garlic
Manganese 0.02mg 1.672mg Garlic
Selenium 0.9µg 14.2µg Garlic
Vitamin A 403IU 9IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.08mg Olive
Vitamin C 0.9mg 31.2mg Garlic
Vitamin B1 0.003mg 0.2mg Garlic
Vitamin B2 0mg 0.11mg Garlic
Vitamin B3 0.037mg 0.7mg Garlic
Vitamin B5 0.015mg 0.596mg Garlic
Vitamin B6 0.009mg 1.235mg Garlic
Folate 0µg 3µg Garlic
Vitamin K 1.4µg 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.026mg 0.157mg Garlic
Isoleucine 0.031mg 0.217mg Garlic
Leucine 0.05mg 0.308mg Garlic
Lysine 0.032mg 0.273mg Garlic
Methionine 0.012mg 0.076mg Garlic
Phenylalanine 0.029mg 0.183mg Garlic
Valine 0.038mg 0.291mg Garlic
Histidine 0.023mg 0.113mg Garlic
Saturated Fat 1.415g 0.089g Garlic
Monounsaturated Fat 7.888g 0.011g Olive
Polyunsaturated fat 0.911g 0.249g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Garlic
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
6%
Olive
43%
Garlic
Minerals Daily Need Coverage Score
35%
Olive
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 718mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 1.326g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2.9)
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. 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.