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Onion vs Olive - In-Depth Nutrition Comparison

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A recap on differences between Onion and Olive

  • Onion has more Vitamin B6, and Vitamin C, however Olive is higher in Iron, Copper, Vitamin E , Calcium, and Fiber.
  • Olive covers your daily Iron needs 39% more than Onion.
  • Olive contains 13 times less Vitamin B6 than Onion. Onion contains 0.12mg of Vitamin B6, while Olive contains 0.009mg.
  • Onion has less Saturated Fat.

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

Infographic

Onion vs Olive 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
Onion
4
:
4
Olive
Contains more Potassium +1725%
Contains more Magnesium +150%
Contains more Phosphorus +866.7%
Contains less Sodium -99.5%
Contains more Iron +1471.4%
Contains more Calcium +282.6%
Contains more Copper +543.6%
Contains more Zinc +29.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +1725%
Contains more Magnesium +150%
Contains more Phosphorus +866.7%
Contains less Sodium -99.5%
Contains more Iron +1471.4%
Contains more Calcium +282.6%
Contains more Copper +543.6%
Contains more Zinc +29.4%

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
Onion
7
:
3
Olive
Contains more Vitamin C +722.2%
Contains more Vitamin B1 +1433.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +213.5%
Contains more Vitamin B5 +720%
Contains more Vitamin B6 +1233.3%
Contains more Folate +∞%
Contains more Vitamin A +20050%
Contains more Vitamin E +8150%
Contains more Vitamin K +250%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
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%
Contains more Vitamin C +722.2%
Contains more Vitamin B1 +1433.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +213.5%
Contains more Vitamin B5 +720%
Contains more Vitamin B6 +1233.3%
Contains more Folate +∞%
Contains more Vitamin A +20050%
Contains more Vitamin E +8150%
Contains more Vitamin K +250%

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
8
Onion
6
Olive
Mineral Summary Score
8
Onion
43
Olive

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
7%
Onion
5%
Olive
Carbohydrates
9%
Onion
6%
Olive
Fats
0%
Onion
49%
Olive

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.
Onion Olive
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
Onion Olive
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?
Onion
Onion contains less Sodium (difference - 731mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 1.373g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $3.3)
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.24g)
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 Onion Olive Opinion
Calories 40 115 Olive
Protein 1.1 0.84 Onion
Fats 0.1 10.68 Olive
Vitamin C 7.4 0.9 Onion
Net carbs 7.639999866485596 3.059999942779541 Onion
Carbs 9.34 6.26 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 3.3 Olive
Calcium 23 88 Olive
Potassium 146 8 Onion
Magnesium 10 4 Onion
Sugar 4.24 0 Olive
Fiber 1.7 3.2 Olive
Copper 0.039 0.251 Olive
Zinc 0.17 0.22 Olive
Starch 0 Onion
Phosphorus 29 3 Onion
Sodium 4 735 Onion
Vitamin A 2 403 Olive
Vitamin E 0.02 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.046 0.003 Onion
Vitamin B2 0.027 0 Onion
Vitamin B3 0.116 0.037 Onion
Vitamin B5 0.123 0.015 Onion
Vitamin B6 0.12 0.009 Onion
Vitamin B12 0 0
Vitamin K 0.4 1.4 Olive
Folate 19 0 Onion
Trans Fat 0 0
Saturated Fat 0.042 1.415 Onion
Monounsaturated Fat 0.013 7.888 Olive
Polyunsaturated fat 0.017 0.911 Olive
Tryptophan 0.014 Onion
Threonine 0.021 0.026 Olive
Isoleucine 0.014 0.031 Olive
Leucine 0.025 0.05 Olive
Lysine 0.039 0.032 Onion
Methionine 0.002 0.012 Olive
Phenylalanine 0.025 0.029 Olive
Valine 0.021 0.038 Olive
Histidine 0.014 0.023 Olive
Fructose 1.29 Onion

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.