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Olive vs. Grapefruit — In-Depth Nutrition Comparison

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A recap on differences between olive and grapefruit

  • Olive has more iron, copper, vitamin E, calcium, and fiber; however, grapefruit is higher in vitamin C and vitamin A.
  • Olive covers your daily iron needs 40% more than grapefruit.

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

Infographic

Olive vs Grapefruit 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
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%
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%
Contains more CalciumCalcium +300%
Contains more IronIron +4025%
Contains more CopperCopper +684.4%
Contains more ZincZinc +214.3%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +1587.5%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -100%
~equal in Manganese ~0.022mg

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
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%
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%
Contains more Vitamin EVitamin E +1169.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +33.8%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Grapefruit DV% diff.
Iron 3.3mg 0.08mg 40%
Vitamin C 0.9mg 31.2mg 34%
Sodium 735mg 0mg 32%
Copper 0.251mg 0.032mg 24%
Monounsaturated fat 7.888g 0.02g 20%
Fats 10.68g 0.14g 16%
Vitamin E 1.65mg 0.13mg 10%
Calcium 88mg 22mg 7%
Polyunsaturated fat 0.911g 0.036g 6%
Saturated fat 1.415g 0.021g 6%
Fiber 3.2g 1.6g 6%
Vitamin B5 0.015mg 0.262mg 5%
Calories 115kcal 42kcal 4%
Potassium 8mg 135mg 4%
Vitamin A 20µg 58µg 4%
Vitamin B6 0.009mg 0.053mg 3%
Folate 0µg 13µg 3%
Vitamin B1 0.003mg 0.043mg 3%
Fructose 1.77g 2%
Vitamin B2 0mg 0.031mg 2%
Phosphorus 3mg 18mg 2%
Vitamin K 1.4µg 0µg 1%
Selenium 0.9µg 0.1µg 1%
Magnesium 4mg 9mg 1%
Carbs 6.26g 10.66g 1%
Zinc 0.22mg 0.07mg 1%
Vitamin B3 0.037mg 0.204mg 1%
Protein 0.84g 0.77g 0%
Net carbs 3.06g 9.06g N/A
Sugar 0g 6.89g N/A
Manganese 0.02mg 0.022mg 0%
Choline 10.3mg 7.7mg 0%
Tryptophan 0.008mg 0%
Threonine 0.026mg 0.013mg 0%
Isoleucine 0.031mg 0.008mg 0%
Leucine 0.05mg 0.015mg 0%
Lysine 0.032mg 0.019mg 0%
Methionine 0.012mg 0.007mg 0%
Phenylalanine 0.029mg 0.013mg 0%
Valine 0.038mg 0.015mg 0%
Histidine 0.023mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more FatsFats +7528.6%
Contains more OtherOther +502.7%
Contains more CarbsCarbs +70.3%
Contains more WaterWater +10.1%
~equal in Protein ~0.77g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +39340%
Contains more Poly. FatPolyunsaturated fat +2430.6%
Contains less Sat. FatSaturated fat -98.5%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.