Onion vs. Olive — In-Depth Nutrition Comparison
Compare
A recap on differences between onions and olive
- Onions have more vitamin B6 and vitamin C; however, olive is higher in iron, copper, vitamin E, vitamin A, calcium, and fiber.
- Olive covers your daily iron needs 39% more than onions.
- Olive contains 13 times less vitamin B6 than onions. Onions contain 0.12mg of vitamin B6, while olive contains 0.009mg.
- Onions have less saturated fat.
Food varieties used in this article are Onions, raw and Olives, ripe, canned (small-extra large).
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.
| Contains more MagnesiumMagnesium | +150% |
| Contains more PotassiumPotassium | +1725% |
| Contains more PhosphorusPhosphorus | +866.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +545% |
| Contains more CalciumCalcium | +282.6% |
| Contains more IronIron | +1471.4% |
| Contains more CopperCopper | +543.6% |
| Contains more ZincZinc | +29.4% |
| Contains more SeleniumSelenium | +80% |
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.
| Contains more Vitamin CVitamin C | +722.2% |
| Contains more Vitamin B1Vitamin B1 | +1433.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +213.5% |
| Contains more Vitamin B5Vitamin B5 | +720% |
| Contains more Vitamin B6Vitamin B6 | +1233.3% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8150% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more CholineCholine | +68.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.21mg | 3.3mg | 39% |
| Sodium | 4mg | 735mg | 32% |
| Copper | 0.039mg | 0.251mg | 24% |
| Monounsaturated fat | 0.013g | 7.888g | 20% |
| Fats | 0.1g | 10.68g | 16% |
| Vitamin E | 0.02mg | 1.65mg | 11% |
| Vitamin B6 | 0.12mg | 0.009mg | 9% |
| Vitamin C | 7.4mg | 0.9mg | 7% |
| Calcium | 23mg | 88mg | 7% |
| Polyunsaturated fat | 0.017g | 0.911g | 6% |
| Saturated fat | 0.042g | 1.415g | 6% |
| Fiber | 1.7g | 3.2g | 6% |
| Folate | 19µg | 0µg | 5% |
| Manganese | 0.129mg | 0.02mg | 5% |
| Calories | 40kcal | 115kcal | 4% |
| Vitamin B1 | 0.046mg | 0.003mg | 4% |
| Phosphorus | 29mg | 3mg | 4% |
| Potassium | 146mg | 8mg | 4% |
| Vitamin A | 0µg | 20µg | 2% |
| Vitamin B5 | 0.123mg | 0.015mg | 2% |
| Fructose | 1.29g | 2% | |
| Vitamin B2 | 0.027mg | 0mg | 2% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Carbs | 9.34g | 6.26g | 1% |
| Choline | 6.1mg | 10.3mg | 1% |
| Magnesium | 10mg | 4mg | 1% |
| Vitamin K | 0.4µg | 1.4µg | 1% |
| Protein | 1.1g | 0.84g | 1% |
| Net carbs | 7.64g | 3.06g | N/A |
| Sugar | 4.24g | 0g | N/A |
| Zinc | 0.17mg | 0.22mg | 0% |
| Vitamin B3 | 0.116mg | 0.037mg | 0% |
| Tryptophan | 0.014mg | 0% | |
| Threonine | 0.021mg | 0.026mg | 0% |
| Isoleucine | 0.014mg | 0.031mg | 0% |
| Leucine | 0.025mg | 0.05mg | 0% |
| Lysine | 0.039mg | 0.032mg | 0% |
| Methionine | 0.002mg | 0.012mg | 0% |
| Phenylalanine | 0.025mg | 0.029mg | 0% |
| Valine | 0.021mg | 0.038mg | 0% |
| Histidine | 0.014mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31% |
| Contains more CarbsCarbs | +49.2% |
| Contains more WaterWater | +11.4% |
| Contains more FatsFats | +10580% |
| Contains more OtherOther | +537.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +60576.9% |
| Contains more Poly. FatPolyunsaturated fat | +5258.8% |
