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Olive vs Tomato - In-Depth Nutrition Comparison

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Important differences between Olive and Tomato

  • Olive has more Iron, Copper, Fiber, Calcium, and Vitamin E , however Tomato has more Vitamin C, Potassium, and Vitamin B6.
  • Olive's daily need coverage for Iron is 38% more.
  • Olive has 147 times more Sodium than Tomato. Olive has 735mg of Sodium, while Tomato has 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

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
Tomato
Contains more Calcium +780%
Contains more Iron +1122.2%
Contains more Zinc +29.4%
Contains more Copper +325.4%
Contains more Magnesium +175%
Contains more Phosphorus +700%
Contains more Potassium +2862.5%
Contains less Sodium -99.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +780%
Contains more Iron +1122.2%
Contains more Zinc +29.4%
Contains more Copper +325.4%
Contains more Magnesium +175%
Contains more Phosphorus +700%
Contains more Potassium +2862.5%
Contains less Sodium -99.3%

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
1
:
9
Tomato
Contains more Vitamin E +205.6%
Contains more Vitamin A +106.7%
Contains more Vitamin C +1422.2%
Contains more Vitamin B1 +1133.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1505.4%
Contains more Vitamin B5 +493.3%
Contains more Vitamin B6 +788.9%
Contains more Folate +∞%
Contains more Vitamin K +464.3%
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 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin E +205.6%
Contains more Vitamin A +106.7%
Contains more Vitamin C +1422.2%
Contains more Vitamin B1 +1133.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1505.4%
Contains more Vitamin B5 +493.3%
Contains more Vitamin B6 +788.9%
Contains more Folate +∞%
Contains more Vitamin K +464.3%

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 Tomato
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 Tomato Opinion
Net carbs 3.06g 2.69g Olive
Protein 0.84g 0.88g Tomato
Fats 10.68g 0.2g Olive
Carbs 6.26g 3.89g Olive
Calories 115kcal 18kcal Olive
Starch g 0g Tomato
Fructose g 1.37g Tomato
Sugar 0g 2.63g Olive
Fiber 3.2g 1.2g Olive
Calcium 88mg 10mg Olive
Iron 3.3mg 0.27mg Olive
Magnesium 4mg 11mg Tomato
Phosphorus 3mg 24mg Tomato
Potassium 8mg 237mg Tomato
Sodium 735mg 5mg Tomato
Zinc 0.22mg 0.17mg Olive
Copper 0.251mg 0.059mg Olive
Vitamin A 403IU 833IU Tomato
Vitamin E 1.65mg 0.54mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 13.7mg Tomato
Vitamin B1 0.003mg 0.037mg Tomato
Vitamin B2 0mg 0.019mg Tomato
Vitamin B3 0.037mg 0.594mg Tomato
Vitamin B5 0.015mg 0.089mg Tomato
Vitamin B6 0.009mg 0.08mg Tomato
Folate 0µg 15µg Tomato
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 7.9µg Tomato
Tryptophan mg 0.006mg Tomato
Threonine 0.026mg 0.027mg Tomato
Isoleucine 0.031mg 0.018mg Olive
Leucine 0.05mg 0.025mg Olive
Lysine 0.032mg 0.027mg Olive
Methionine 0.012mg 0.006mg Olive
Phenylalanine 0.029mg 0.027mg Olive
Valine 0.038mg 0.018mg Olive
Histidine 0.023mg 0.014mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.028g Tomato
Monounsaturated Fat 7.888g 0.031g Olive
Polyunsaturated fat 0.911g 0.083g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
16
Tomato
Mineral Summary Score
43
Olive
10
Tomato

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
5%
Tomato
Carbohydrates
6%
Olive
4%
Tomato
Fats
49%
Olive
1%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 730mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 1.387g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 23)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $3.1)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.63g)
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. 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.