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Olive vs Ginger - In-Depth Nutrition Comparison

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How are Olive and Ginger different?

  • Olive is higher in Iron, Vitamin E , and Calcium, however Ginger is richer in Potassium, Vitamin B6, Magnesium, and Manganese.
  • Daily need coverage for Iron from Olive is 34% higher.
  • Olive contains 57 times more Sodium than Ginger. While Olive contains 735mg of Sodium, Ginger contains only 13mg.

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

Infographic

Olive vs Ginger 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
5
Ginger
Contains more Calcium +450%
Contains more Iron +450%
Contains more Copper +11.1%
Contains more Magnesium +975%
Contains more Phosphorus +1033.3%
Contains more Potassium +5087.5%
Contains less Sodium -98.2%
Contains more Zinc +54.5%
Equal in Copper - 0.226
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Contains more Calcium +450%
Contains more Iron +450%
Contains more Copper +11.1%
Contains more Magnesium +975%
Contains more Phosphorus +1033.3%
Contains more Potassium +5087.5%
Contains less Sodium -98.2%
Contains more Zinc +54.5%
Equal in Copper - 0.226

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
7
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +534.6%
Contains more Vitamin K +1300%
Contains more Vitamin C +455.6%
Contains more Vitamin B1 +733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1927%
Contains more Vitamin B5 +1253.3%
Contains more Vitamin B6 +1677.8%
Contains more Folate +∞%
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 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +534.6%
Contains more Vitamin K +1300%
Contains more Vitamin C +455.6%
Contains more Vitamin B1 +733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1927%
Contains more Vitamin B5 +1253.3%
Contains more Vitamin B6 +1677.8%
Contains more Folate +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Ginger
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Ginger Opinion
Net carbs 3.06g 15.77g Ginger
Protein 0.84g 1.82g Ginger
Fats 10.68g 0.75g Olive
Carbs 6.26g 17.77g Ginger
Calories 115kcal 80kcal Olive
Starch g g
Fructose g g
Sugar 0g 1.7g Olive
Fiber 3.2g 2g Olive
Calcium 88mg 16mg Olive
Iron 3.3mg 0.6mg Olive
Magnesium 4mg 43mg Ginger
Phosphorus 3mg 34mg Ginger
Potassium 8mg 415mg Ginger
Sodium 735mg 13mg Ginger
Zinc 0.22mg 0.34mg Ginger
Copper 0.251mg 0.226mg Olive
Vitamin A 403IU 0IU Olive
Vitamin E 1.65mg 0.26mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 5mg Ginger
Vitamin B1 0.003mg 0.025mg Ginger
Vitamin B2 0mg 0.034mg Ginger
Vitamin B3 0.037mg 0.75mg Ginger
Vitamin B5 0.015mg 0.203mg Ginger
Vitamin B6 0.009mg 0.16mg Ginger
Folate 0µg 11µg Ginger
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 0.1µg Olive
Tryptophan mg 0.012mg Ginger
Threonine 0.026mg 0.036mg Ginger
Isoleucine 0.031mg 0.051mg Ginger
Leucine 0.05mg 0.074mg Ginger
Lysine 0.032mg 0.057mg Ginger
Methionine 0.012mg 0.013mg Ginger
Phenylalanine 0.029mg 0.045mg Ginger
Valine 0.038mg 0.073mg Ginger
Histidine 0.023mg 0.03mg Ginger
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.203g Ginger
Monounsaturated Fat 7.888g 0.154g Olive
Polyunsaturated fat 0.911g 0.154g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
9
Ginger
Mineral Summary Score
43
Olive
24
Ginger

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
11%
Ginger
Carbohydrates
6%
Olive
18%
Ginger
Fats
49%
Olive
3%
Ginger

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 722mg)
Which food is lower in Saturated Fat?
Ginger
Ginger is lower in Saturated Fat (difference - 1.212g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 10)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $3)
Which food is richer in vitamins?
Ginger
Ginger is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.