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Olive vs. Lemon — In-Depth Nutrition Comparison

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Summary of differences between olive and lemons

  • Olive has more iron, copper, vitamin E, vitamin A, and calcium, while lemons have more vitamin C and vitamin B6.
  • Lemons cover your daily need for vitamin C, 58% more than olive.
  • Olive contains 368 times more sodium than lemons. While olive contains 735mg of sodium, lemons contain only 2mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Lemons, raw, without peel.

Infographic

Olive vs Lemon 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%
Lemon
Lemon
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 2.2%
Contains more CalciumCalcium +238.5%
Contains more IronIron +450%
Contains more CopperCopper +578.4%
Contains more ZincZinc +266.7%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +1625%
Contains more PhosphorusPhosphorus +433.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +50%

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 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%
Lemon
Lemon
7
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 177% 0% 0.33% 3% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +5788.9%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +170.3%
Contains more Vitamin B5Vitamin B5 +1166.7%
Contains more Vitamin B6Vitamin B6 +788.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Lemon DV% diff.
Vitamin C 0.9mg 53mg 58%
Iron 3.3mg 0.6mg 34%
Sodium 735mg 2mg 32%
Copper 0.251mg 0.037mg 24%
Monounsaturated fat 7.888g 0.011g 20%
Fats 10.68g 0.3g 16%
Vitamin E 1.65mg 0.15mg 10%
Calcium 88mg 26mg 6%
Saturated fat 1.415g 0.039g 6%
Vitamin B6 0.009mg 0.08mg 5%
Polyunsaturated fat 0.911g 0.089g 5%
Calories 115kcal 29kcal 4%
Potassium 8mg 138mg 4%
Vitamin B5 0.015mg 0.19mg 4%
Vitamin B1 0.003mg 0.04mg 3%
Folate 0µg 11µg 3%
Fiber 3.2g 2.8g 2%
Phosphorus 3mg 16mg 2%
Vitamin A 20µg 1µg 2%
Vitamin B2 0mg 0.02mg 2%
Protein 0.84g 1.1g 1%
Carbs 6.26g 9.32g 1%
Magnesium 4mg 8mg 1%
Zinc 0.22mg 0.06mg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin K 1.4µg 0µg 1%
Choline 10.3mg 5.1mg 1%
Protein per 100 calories 0.73g 3.8g N/A
Calories per 10 g protein 1369kcal 264kcal N/A
Weight per 100 calories 87g 345g N/A
Unsaturated / Saturated Fat ratio 6.2 2.6 N/A
Net carbs 3.06g 6.52g N/A
Sugar 0g 2.5g N/A
Manganese 0.02mg 0.03mg 0%
Vitamin B3 0.037mg 0.1mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Lemon
Lemon
3
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 g
Contains more FatsFats +3460%
Contains more OtherOther +643.3%
Contains more ProteinProtein +31%
Contains more CarbsCarbs +48.9%
Contains more WaterWater +11.2%

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
Lemon
Lemon
1
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +71609.1%
Contains more Poly. FatPolyunsaturated fat +923.6%
Contains less Sat. FatSaturated fat -97.2%

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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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.