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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
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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
Tomato
Contains more Iron +1122.2%
Contains more Calcium +780%
Contains more Copper +325.4%
Contains more Zinc +29.4%
Contains more Potassium +2862.5%
Contains more Magnesium +175%
Contains more Phosphorus +700%
Contains less Sodium -99.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +1122.2%
Contains more Calcium +780%
Contains more Copper +325.4%
Contains more Zinc +29.4%
Contains more Potassium +2862.5%
Contains more Magnesium +175%
Contains more Phosphorus +700%
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 C +1422.2%
Contains more Vitamin A +106.7%
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 Vitamin K +464.3%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin E +205.6%
Contains more Vitamin C +1422.2%
Contains more Vitamin A +106.7%
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 Vitamin K +464.3%
Contains more Folate +∞%

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 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

Which food is preferable for your diet?

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

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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 - 38)
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.

All nutrients comparison - raw data values

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

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.