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Olive vs Onion - In-Depth Nutrition Comparison

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A recap on differences between Olive and Onion

  • Olive has more Iron, Copper, Vitamin E , Calcium, and Fiber, however Onion is higher in Vitamin B6, and Vitamin C.
  • Olive covers your daily Iron needs 39% more than Onion.
  • Onion contains 184 times less Sodium than Olive. Olive contains 735mg of Sodium, while Onion contains 4mg.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Onions, raw.

Infographic

Olive vs Onion 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
4
:
4
Onion
Contains more Calcium +282.6%
Contains more Iron +1471.4%
Contains more Zinc +29.4%
Contains more Copper +543.6%
Contains more Magnesium +150%
Contains more Phosphorus +866.7%
Contains more Potassium +1725%
Contains less Sodium -99.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +282.6%
Contains more Iron +1471.4%
Contains more Zinc +29.4%
Contains more Copper +543.6%
Contains more Magnesium +150%
Contains more Phosphorus +866.7%
Contains more Potassium +1725%
Contains less Sodium -99.5%

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
Onion
Contains more Vitamin A +20050%
Contains more Vitamin E +8150%
Contains more Vitamin K +250%
Contains more Vitamin C +722.2%
Contains more Vitamin B1 +1433.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +213.5%
Contains more Vitamin B5 +720%
Contains more Vitamin B6 +1233.3%
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 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +20050%
Contains more Vitamin E +8150%
Contains more Vitamin K +250%
Contains more Vitamin C +722.2%
Contains more Vitamin B1 +1433.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +213.5%
Contains more Vitamin B5 +720%
Contains more Vitamin B6 +1233.3%
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 Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Onion Opinion
Net carbs 3.06g 7.64g Onion
Protein 0.84g 1.1g Onion
Fats 10.68g 0.1g Olive
Carbs 6.26g 9.34g Onion
Calories 115kcal 40kcal Olive
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 0g 4.24g Olive
Fiber 3.2g 1.7g Olive
Calcium 88mg 23mg Olive
Iron 3.3mg 0.21mg Olive
Magnesium 4mg 10mg Onion
Phosphorus 3mg 29mg Onion
Potassium 8mg 146mg Onion
Sodium 735mg 4mg Onion
Zinc 0.22mg 0.17mg Olive
Copper 0.251mg 0.039mg Olive
Vitamin A 403IU 2IU Olive
Vitamin E 1.65mg 0.02mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 7.4mg Onion
Vitamin B1 0.003mg 0.046mg Onion
Vitamin B2 0mg 0.027mg Onion
Vitamin B3 0.037mg 0.116mg Onion
Vitamin B5 0.015mg 0.123mg Onion
Vitamin B6 0.009mg 0.12mg Onion
Folate 0µg 19µg Onion
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 0.4µg Olive
Tryptophan mg 0.014mg Onion
Threonine 0.026mg 0.021mg Olive
Isoleucine 0.031mg 0.014mg Olive
Leucine 0.05mg 0.025mg Olive
Lysine 0.032mg 0.039mg Onion
Methionine 0.012mg 0.002mg Olive
Phenylalanine 0.029mg 0.025mg Olive
Valine 0.038mg 0.021mg Olive
Histidine 0.023mg 0.014mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.042g Onion
Monounsaturated Fat 7.888g 0.013g Olive
Polyunsaturated fat 0.911g 0.017g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Onion
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
8
Onion
Mineral Summary Score
43
Olive
8
Onion

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
7%
Onion
Carbohydrates
6%
Olive
9%
Onion
Fats
49%
Olive
0%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 731mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 1.373g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $3.3)
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.24g)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.