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Olive vs. Watermelon — In-Depth Nutrition Comparison

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How are olive and watermelon different?

  • Olive is higher in iron, copper, fiber, vitamin E, and calcium; however, watermelon is richer in vitamin C.
  • Daily need coverage for iron for olive is 38% higher.
  • Olive contains 735 times more sodium than watermelon. While olive contains 735mg of sodium, watermelon contains only 1mg.

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

Infographic

Olive vs Watermelon 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more CalciumCalcium +1157.1%
Contains more IronIron +1275%
Contains more CopperCopper +497.6%
Contains more ZincZinc +120%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +1300%
Contains more PhosphorusPhosphorus +266.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +90%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin EVitamin E +3200%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +151.2%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +381.1%
Contains more Vitamin B5Vitamin B5 +1373.3%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Watermelon DV% diff.
Iron 3.3mg 0.24mg 38%
Sodium 735mg 1mg 32%
Copper 0.251mg 0.042mg 23%
Monounsaturated fat 7.888g 0.037g 20%
Fats 10.68g 0.15g 16%
Vitamin E 1.65mg 0.05mg 11%
Fiber 3.2g 0.4g 11%
Vitamin C 0.9mg 8.1mg 8%
Calcium 88mg 7mg 8%
Polyunsaturated fat 0.911g 0.05g 6%
Saturated fat 1.415g 0.016g 6%
Calories 115kcal 30kcal 4%
Vitamin B5 0.015mg 0.221mg 4%
Fructose 3.36g 4%
Vitamin B1 0.003mg 0.033mg 3%
Potassium 8mg 112mg 3%
Vitamin B6 0.009mg 0.045mg 3%
Vitamin B2 0mg 0.021mg 2%
Magnesium 4mg 10mg 1%
Zinc 0.22mg 0.1mg 1%
Folate 0µg 3µg 1%
Vitamin K 1.4µg 0.1µg 1%
Phosphorus 3mg 11mg 1%
Vitamin B3 0.037mg 0.178mg 1%
Vitamin A 20µg 28µg 1%
Choline 10.3mg 4.1mg 1%
Manganese 0.02mg 0.038mg 1%
Selenium 0.9µg 0.4µg 1%
Protein 0.84g 0.61g 0%
Carbs 6.26g 7.55g 0%
Net carbs 3.06g 7.15g N/A
Sugar 0g 6.2g N/A
Tryptophan 0.007mg 0%
Threonine 0.026mg 0.027mg 0%
Isoleucine 0.031mg 0.019mg 0%
Leucine 0.05mg 0.018mg 0%
Lysine 0.032mg 0.062mg 0%
Methionine 0.012mg 0.006mg 0%
Phenylalanine 0.029mg 0.015mg 0%
Valine 0.038mg 0.016mg 0%
Histidine 0.023mg 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +37.7%
Contains more FatsFats +7020%
Contains more OtherOther +829.2%
Contains more CarbsCarbs +20.6%
Contains more WaterWater +14.3%

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +21218.9%
Contains more Poly. FatPolyunsaturated fat +1722%
Contains less Sat. FatSaturated fat -98.9%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.