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Olive vs Welsh onion - In-Depth Nutrition Comparison

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What are the main differences between Olive and Welsh onion?

  • Olive is richer in Iron, Copper, Vitamin E , and Calcium, yet Welsh onion is richer in Vitamin K, Vitamin C, Vitamin B2, and Phosphorus.
  • Welsh onion's daily need coverage for Vitamin K is 160% higher.
  • Olive has 43 times more Sodium than Welsh onion. Olive has 735mg of Sodium, while Welsh onion has 17mg.

We used Olives, ripe, canned (small-extra large) and Onions, welsh, raw types in this comparison.

Infographic

Olive vs Welsh onion 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
Contains more Iron +170.5%
Contains more Calcium +388.9%
Contains more Copper +258.6%
Contains more Potassium +2550%
Contains more Magnesium +475%
Contains more Zinc +136.4%
Contains more Phosphorus +1533.3%
Contains less Sodium -97.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Iron +170.5%
Contains more Calcium +388.9%
Contains more Copper +258.6%
Contains more Potassium +2550%
Contains more Magnesium +475%
Contains more Zinc +136.4%
Contains more Phosphorus +1533.3%
Contains less Sodium -97.7%

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
:
Contains more Vitamin E +223.5%
Contains more Vitamin C +2900%
Contains more Vitamin A +187.8%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1026.7%
Contains more Vitamin B6 +700%
Contains more Vitamin K +13714.3%
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 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin E +223.5%
Contains more Vitamin C +2900%
Contains more Vitamin A +187.8%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1026.7%
Contains more Vitamin B6 +700%
Contains more Vitamin K +13714.3%
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
61
Welsh onion
Mineral Summary Score
43
Olive
18
Welsh onion

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
11%
Welsh onion
Carbohydrates
6%
Olive
7%
Welsh onion
Fats
49%
Olive
2%
Welsh onion

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 Welsh 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Welsh onion
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?
Welsh onion
Welsh onion contains less Sodium (difference - 718mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 1.348g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 39)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $3.3)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.18g)
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 Welsh onion Opinion
Calories 115 34 Olive
Protein 0.84 1.9 Welsh onion
Fats 10.68 0.4 Olive
Vitamin C 0.9 27 Welsh onion
Net carbs 3.059999942779541 4.099999904632568 Welsh onion
Carbs 6.26 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 1.22 Olive
Calcium 88 18 Olive
Potassium 8 212 Welsh onion
Magnesium 4 23 Welsh onion
Sugar 0 2.18 Olive
Fiber 3.2 2.4 Olive
Copper 0.251 0.07 Olive
Zinc 0.22 0.52 Welsh onion
Starch
Phosphorus 3 49 Welsh onion
Sodium 735 17 Welsh onion
Vitamin A 403 1160 Welsh onion
Vitamin E 1.65 0.51 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.05 Welsh onion
Vitamin B2 0 0.09 Welsh onion
Vitamin B3 0.037 0.4 Welsh onion
Vitamin B5 0.015 0.169 Welsh onion
Vitamin B6 0.009 0.072 Welsh onion
Vitamin B12 0 0
Vitamin K 1.4 193.4 Welsh onion
Folate 0 16 Welsh onion
Trans Fat 0 0
Saturated Fat 1.415 0.067 Welsh onion
Monounsaturated Fat 7.888 0.056 Olive
Polyunsaturated fat 0.911 0.156 Olive
Tryptophan 0.021 Welsh onion
Threonine 0.026 0.074 Welsh onion
Isoleucine 0.031 0.081 Welsh onion
Leucine 0.05 0.113 Welsh onion
Lysine 0.032 0.095 Welsh onion
Methionine 0.012 0.021 Welsh onion
Phenylalanine 0.029 0.061 Welsh onion
Valine 0.038 0.084 Welsh onion
Histidine 0.023 0.033 Welsh onion
Fructose

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.