Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Olive
  5. Compare
  6. Olive vs. Onion

Olive vs. Onion — In-Depth Nutrition Comparison

Compare

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
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
:
5
Onion
Onion
Contains more Calcium +282.6%
Contains more Iron +1471.4%
Contains more Zinc +29.4%
Contains more Copper +543.6%
Contains more Selenium +80%
Contains more Magnesium +150%
Contains more Phosphorus +866.7%
Contains more Potassium +1725%
Contains less Sodium -99.5%
Contains more Manganese +545%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +282.6%
Contains more Iron +1471.4%
Contains more Zinc +29.4%
Contains more Copper +543.6%
Contains more Selenium +80%
Contains more Magnesium +150%
Contains more Phosphorus +866.7%
Contains more Potassium +1725%
Contains less Sodium -99.5%
Contains more Manganese +545%

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
:
7
Onion
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 +∞%
Olive
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%
Onion
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Onion
Onion
Contains more Fats +10580%
Contains more Other +537.1%
Contains more Protein +31%
Contains more Carbs +49.2%
Contains more Water +11.4%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Fats +10580%
Contains more Other +537.1%
Contains more Protein +31%
Contains more Carbs +49.2%
Contains more Water +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +5258.8%
Contains less Saturated Fat -97%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +5258.8%
Contains less Saturated Fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.02mg 0.129mg Onion
Selenium 0.9µg 0.5µg Olive
Vitamin A 403IU 2IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.02mg Olive
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 K 1.4µg 0.4µg Olive
Tryptophan 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
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

People also compare

Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic
Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish

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
8%
Onion
Minerals Daily Need Coverage Score
35%
Olive
8%
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

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. 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.