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Olive vs. Tomato — In-Depth Nutrition Comparison

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Important differences between olive and tomatoes

  • Olive has more iron, copper, fats, fiber, calcium, and vitamin E; however, tomatoes have more vitamin C and potassium.
  • Olive's daily need coverage for iron is 38% more.
  • Olive has 147 times more sodium than tomatoes. Olive has 735mg of sodium, while tomatoes have 5mg.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Tomatoes, red, ripe, raw, year round average.

Infographic

Olive vs Tomato infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Tomato
Tomato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more CalciumCalcium +780%
Contains more IronIron +1122.2%
Contains more CopperCopper +325.4%
Contains more ZincZinc +29.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +2862.5%
Contains more PhosphorusPhosphorus +700%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +470%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Olive
Olive
1
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%
Tomato
Tomato
9
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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Contains more Vitamin EVitamin E +205.6%
Contains more Vitamin CVitamin C +1422.2%
Contains more Vitamin AVitamin A +110%
Contains more Vitamin B1Vitamin B1 +1133.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1505.4%
Contains more Vitamin B5Vitamin B5 +493.3%
Contains more Vitamin B6Vitamin B6 +788.9%
Contains more Vitamin KVitamin K +464.3%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Tomato DV% diff.
Iron 3.3mg 0.27mg 38%
Sodium 735mg 5mg 32%
Copper 0.251mg 0.059mg 21%
Monounsaturated fat 7.888g 0.031g 20%
Fats 10.68g 0.2g 16%
Vitamin C 0.9mg 13.7mg 14%
Calcium 88mg 10mg 8%
Fiber 3.2g 1.2g 8%
Potassium 8mg 237mg 7%
Vitamin E 1.65mg 0.54mg 7%
Saturated fat 1.415g 0.028g 6%
Polyunsaturated fat 0.911g 0.083g 6%
Calories 115kcal 18kcal 5%
Vitamin B6 0.009mg 0.08mg 5%
Vitamin K 1.4µg 7.9µg 5%
Manganese 0.02mg 0.114mg 4%
Folate 0µg 15µg 4%
Phosphorus 3mg 24mg 3%
Vitamin B1 0.003mg 0.037mg 3%
Vitamin B3 0.037mg 0.594mg 3%
Magnesium 4mg 11mg 2%
Vitamin A 20µg 42µg 2%
Selenium 0.9µg 0µg 2%
Fructose 1.37g 2%
Carbs 6.26g 3.89g 1%
Vitamin B2 0mg 0.019mg 1%
Vitamin B5 0.015mg 0.089mg 1%
Choline 10.3mg 6.7mg 1%
Protein 0.84g 0.88g 0%
Protein per 100 calories 0.73g 4.9g N/A
Calories per 10 g protein 1369kcal 205kcal N/A
Weight per 100 calories 87g 556g N/A
Unsaturated / Saturated Fat ratio 6.2 4.1 N/A
Net carbs 3.06g 2.69g N/A
Sugar 0g 2.63g N/A
Zinc 0.22mg 0.17mg 0%
Tryptophan 0.006mg 0%
Threonine 0.026mg 0.027mg 0%
Isoleucine 0.031mg 0.018mg 0%
Leucine 0.05mg 0.025mg 0%
Lysine 0.032mg 0.027mg 0%
Methionine 0.012mg 0.006mg 0%
Phenylalanine 0.029mg 0.027mg 0%
Valine 0.038mg 0.018mg 0%
Histidine 0.023mg 0.014mg 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
Tomato
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more FatsFats +5240%
Contains more CarbsCarbs +60.9%
Contains more WaterWater +18.2%
~equal in Protein ~0.88g

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
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +25345.2%
Contains more Poly. FatPolyunsaturated fat +997.6%
Contains less Sat. FatSaturated fat -98%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.