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

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 A +187.8%
Contains more Vitamin C +2900%
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 Folate +∞%
Contains more Vitamin K +13714.3%
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 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +223.5%
Contains more Vitamin A +187.8%
Contains more Vitamin C +2900%
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 Folate +∞%
Contains more Vitamin K +13714.3%

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 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

All nutrients comparison - raw data values

Nutrient Olive Welsh onion Opinion
Net carbs 3.06g 4.1g Welsh onion
Protein 0.84g 1.9g Welsh onion
Fats 10.68g 0.4g Olive
Carbs 6.26g 6.5g Welsh onion
Calories 115kcal 34kcal Olive
Starch g g
Fructose g g
Sugar 0g 2.18g Olive
Fiber 3.2g 2.4g Olive
Calcium 88mg 18mg Olive
Iron 3.3mg 1.22mg Olive
Magnesium 4mg 23mg Welsh onion
Phosphorus 3mg 49mg Welsh onion
Potassium 8mg 212mg Welsh onion
Sodium 735mg 17mg Welsh onion
Zinc 0.22mg 0.52mg Welsh onion
Copper 0.251mg 0.07mg Olive
Vitamin A 403IU 1160IU Welsh onion
Vitamin E 1.65mg 0.51mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 27mg Welsh onion
Vitamin B1 0.003mg 0.05mg Welsh onion
Vitamin B2 0mg 0.09mg Welsh onion
Vitamin B3 0.037mg 0.4mg Welsh onion
Vitamin B5 0.015mg 0.169mg Welsh onion
Vitamin B6 0.009mg 0.072mg Welsh onion
Folate 0µg 16µg Welsh onion
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 193.4µg Welsh onion
Tryptophan mg 0.021mg Welsh onion
Threonine 0.026mg 0.074mg Welsh onion
Isoleucine 0.031mg 0.081mg Welsh onion
Leucine 0.05mg 0.113mg Welsh onion
Lysine 0.032mg 0.095mg Welsh onion
Methionine 0.012mg 0.021mg Welsh onion
Phenylalanine 0.029mg 0.061mg Welsh onion
Valine 0.038mg 0.084mg Welsh onion
Histidine 0.023mg 0.033mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.067g Welsh onion
Monounsaturated Fat 7.888g 0.056g Olive
Polyunsaturated fat 0.911g 0.156g Olive

Which food is preferable for your diet?

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

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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

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.

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.