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  6. Olive vs. Welsh onion

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 A, and vitamin B2.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
4
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +388.9%
Contains more IronIron +170.5%
Contains more CopperCopper +258.6%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +475%
Contains more PotassiumPotassium +2550%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +1533.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +585%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +223.5%
Contains more CholineCholine +94.3%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +981.1%
Contains more Vitamin B5Vitamin B5 +1026.7%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin KVitamin K +13714.3%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Welsh onion DV% diff.
Vitamin K 1.4µg 193.4µg 160%
Sodium 735mg 17mg 31%
Vitamin C 0.9mg 27mg 29%
Iron 3.3mg 1.22mg 26%
Monounsaturated fat 7.888g 0.056g 20%
Copper 0.251mg 0.07mg 20%
Fats 10.68g 0.4g 16%
Vitamin E 1.65mg 0.51mg 8%
Phosphorus 3mg 49mg 7%
Calcium 88mg 18mg 7%
Vitamin B2 0mg 0.09mg 7%
Potassium 8mg 212mg 6%
Saturated fat 1.415g 0.067g 6%
Vitamin B6 0.009mg 0.072mg 5%
Manganese 0.02mg 0.137mg 5%
Polyunsaturated fat 0.911g 0.156g 5%
Magnesium 4mg 23mg 5%
Folate 0µg 16µg 4%
Calories 115kcal 34kcal 4%
Vitamin B1 0.003mg 0.05mg 4%
Vitamin B5 0.015mg 0.169mg 3%
Zinc 0.22mg 0.52mg 3%
Fiber 3.2g 2.4g 3%
Protein 0.84g 1.9g 2%
Vitamin B3 0.037mg 0.4mg 2%
Vitamin A 20µg 2%
Selenium 0.9µg 0.6µg 1%
Choline 10.3mg 5.3mg 1%
Net carbs 3.06g 4.1g N/A
Carbs 6.26g 6.5g 0%
Sugar 0g 2.18g N/A
Tryptophan 0.021mg 0%
Threonine 0.026mg 0.074mg 0%
Isoleucine 0.031mg 0.081mg 0%
Leucine 0.05mg 0.113mg 0%
Lysine 0.032mg 0.095mg 0%
Methionine 0.012mg 0.021mg 0%
Phenylalanine 0.029mg 0.061mg 0%
Valine 0.038mg 0.084mg 0%
Histidine 0.023mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more FatsFats +2570%
Contains more OtherOther +218.6%
Contains more ProteinProtein +126.2%
Contains more WaterWater +13.1%
~equal in Carbs ~6.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +13985.7%
Contains more Poly. FatPolyunsaturated fat +484%
Contains less Sat. FatSaturated fat -95.3%

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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. 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.