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Welsh onion vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between welsh onion and olive?

  • Welsh onion is richer in vitamin K, vitamin C, and vitamin B2, yet olive is richer in iron, copper, fats, vitamin E, and calcium.
  • Welsh onion's daily need coverage for vitamin K is 160% higher.
  • Welsh onion contains less saturated fat.

We used Onions, welsh, raw and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Welsh onion vs Olive infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more CalciumCalcium +388.9%
Contains more IronIron +170.5%
Contains more CopperCopper +258.6%
Contains more SeleniumSelenium +50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 90% 0% 0% 10% 13% 21% 7.5% 10% 17% 0% 484% 12%
Olive
Olive
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +223.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Olive DV% diff.
Vitamin K 193.4µg 1.4µg 160%
Sodium 17mg 735mg 31%
Vitamin C 27mg 0.9mg 29%
Iron 1.22mg 3.3mg 26%
Copper 0.07mg 0.251mg 20%
Monounsaturated fat 0.056g 7.888g 20%
Fats 0.4g 10.68g 16%
Vitamin E 0.51mg 1.65mg 8%
Calcium 18mg 88mg 7%
Phosphorus 49mg 3mg 7%
Vitamin B2 0.09mg 0mg 7%
Potassium 212mg 8mg 6%
Saturated fat 0.067g 1.415g 6%
Magnesium 23mg 4mg 5%
Manganese 0.137mg 0.02mg 5%
Vitamin B6 0.072mg 0.009mg 5%
Polyunsaturated fat 0.156g 0.911g 5%
Calories 34kcal 115kcal 4%
Vitamin B1 0.05mg 0.003mg 4%
Folate 16µg 0µg 4%
Fiber 2.4g 3.2g 3%
Zinc 0.52mg 0.22mg 3%
Vitamin B5 0.169mg 0.015mg 3%
Protein 1.9g 0.84g 2%
Vitamin A 20µg 2%
Vitamin B3 0.4mg 0.037mg 2%
Selenium 0.6µg 0.9µg 1%
Choline 5.3mg 10.3mg 1%
Protein per 100 calories 5.6g 0.73g N/A
Calories per 10 g protein 179kcal 1369kcal N/A
Weight per 100 calories 294g 87g N/A
Unsaturated / Saturated Fat ratio 3.2 6.2 N/A
Net carbs 4.1g 3.06g N/A
Carbs 6.5g 6.26g 0%
Sugar 2.18g 0g N/A
Tryptophan 0.021mg 0%
Threonine 0.074mg 0.026mg 0%
Isoleucine 0.081mg 0.031mg 0%
Leucine 0.113mg 0.05mg 0%
Lysine 0.095mg 0.032mg 0%
Methionine 0.021mg 0.012mg 0%
Phenylalanine 0.061mg 0.029mg 0%
Valine 0.084mg 0.038mg 0%
Histidine 0.033mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Olive
Olive
1
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 ProteinProtein +126.2%
Contains more WaterWater +13.1%
Contains more FatsFats +2570%
~equal in Carbs ~6.26g

Fat Type Comparison

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

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.