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Orange vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Orange and Olive

  • Orange has more Vitamin C, Folate, Vitamin B1, and Potassium, while Olive has more Iron, Copper, and Vitamin E .
  • Orange covers your daily need of Vitamin C 58% more than Olive.
  • The amount of Saturated Fat in Orange is lower.

These are the specific foods used in this comparison Oranges, raw, all commercial varieties and Olives, ripe, canned (small-extra large).

Infographic

Orange vs Olive 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.
Orange
5
:
5
Olive
Contains more Magnesium +150%
Contains more Phosphorus +366.7%
Contains more Potassium +2162.5%
Contains less Sodium -100%
Contains more Manganese +25%
Contains more Calcium +120%
Contains more Iron +3200%
Contains more Zinc +214.3%
Contains more Copper +457.8%
Contains more Selenium +80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +150%
Contains more Phosphorus +366.7%
Contains more Potassium +2162.5%
Contains less Sodium -100%
Contains more Manganese +25%
Contains more Calcium +120%
Contains more Iron +3200%
Contains more Zinc +214.3%
Contains more Copper +457.8%
Contains more Selenium +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.
Orange
7
:
3
Olive
Contains more Vitamin C +5811.1%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +662.2%
Contains more Vitamin B5 +1566.7%
Contains more Vitamin B6 +566.7%
Contains more Folate +∞%
Contains more Vitamin A +79.1%
Contains more Vitamin E +816.7%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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%
Contains more Vitamin C +5811.1%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +662.2%
Contains more Vitamin B5 +1566.7%
Contains more Vitamin B6 +566.7%
Contains more Folate +∞%
Contains more Vitamin A +79.1%
Contains more Vitamin E +816.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
3
:
2
Olive
Contains more Protein +11.9%
Contains more Carbs +87.7%
Contains more Fats +8800%
Contains more Other +406.8%
Equal in Water - 79.99
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +11.9%
Contains more Carbs +87.7%
Contains more Fats +8800%
Contains more Other +406.8%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
:
2
Olive
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +34195.7%
Contains more Polyunsaturated fat +3544%
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +34195.7%
Contains more Polyunsaturated fat +3544%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange 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

All nutrients comparison - raw data values

Nutrient Orange Olive Opinion
Net carbs 9.35g 3.06g Orange
Protein 0.94g 0.84g Orange
Fats 0.12g 10.68g Olive
Carbs 11.75g 6.26g Orange
Calories 47kcal 115kcal Olive
Sugar 9.35g 0g Olive
Fiber 2.4g 3.2g Olive
Calcium 40mg 88mg Olive
Iron 0.1mg 3.3mg Olive
Magnesium 10mg 4mg Orange
Phosphorus 14mg 3mg Orange
Potassium 181mg 8mg Orange
Sodium 0mg 735mg Orange
Zinc 0.07mg 0.22mg Olive
Copper 0.045mg 0.251mg Olive
Manganese 0.025mg 0.02mg Orange
Selenium 0.5µg 0.9µg Olive
Vitamin A 225IU 403IU Olive
Vitamin A RAE 11µg 20µg Olive
Vitamin E 0.18mg 1.65mg Olive
Vitamin C 53.2mg 0.9mg Orange
Vitamin B1 0.087mg 0.003mg Orange
Vitamin B2 0.04mg 0mg Orange
Vitamin B3 0.282mg 0.037mg Orange
Vitamin B5 0.25mg 0.015mg Orange
Vitamin B6 0.06mg 0.009mg Orange
Folate 30µg 0µg Orange
Vitamin K 0µg 1.4µg Olive
Tryptophan 0.009mg Orange
Threonine 0.015mg 0.026mg Olive
Isoleucine 0.025mg 0.031mg Olive
Leucine 0.023mg 0.05mg Olive
Lysine 0.047mg 0.032mg Orange
Methionine 0.02mg 0.012mg Orange
Phenylalanine 0.031mg 0.029mg Orange
Valine 0.04mg 0.038mg Orange
Histidine 0.018mg 0.023mg Olive
Saturated Fat 0.015g 1.415g Orange
Monounsaturated Fat 0.023g 7.888g Olive
Polyunsaturated fat 0.025g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Orange
6%
Olive
Minerals Daily Need Coverage Score
7%
Orange
35%
Olive

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 735mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 1.4g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 45)
Which food is cheaper?
Orange
Orange is cheaper (difference - $3.1)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 9.35g)
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

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.