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  6. Welsh onion vs. Olive

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, vitamin A, and vitamin B2, yet olive is richer in iron, copper, 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

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.
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

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.
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%
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%
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 EVitamin E +223.5%
Contains more CholineCholine +94.3%
~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%
Monounsaturated fat 0.056g 7.888g 20%
Copper 0.07mg 0.251mg 20%
Fats 0.4g 10.68g 16%
Vitamin E 0.51mg 1.65mg 8%
Phosphorus 49mg 3mg 7%
Calcium 18mg 88mg 7%
Vitamin B2 0.09mg 0mg 7%
Potassium 212mg 8mg 6%
Saturated fat 0.067g 1.415g 6%
Vitamin B6 0.072mg 0.009mg 5%
Manganese 0.137mg 0.02mg 5%
Polyunsaturated fat 0.156g 0.911g 5%
Magnesium 23mg 4mg 5%
Folate 16µg 0µg 4%
Calories 34kcal 115kcal 4%
Vitamin B1 0.05mg 0.003mg 4%
Vitamin B5 0.169mg 0.015mg 3%
Zinc 0.52mg 0.22mg 3%
Fiber 2.4g 3.2g 3%
Protein 1.9g 0.84g 2%
Vitamin B3 0.4mg 0.037mg 2%
Vitamin A 20µg 2%
Selenium 0.6µg 0.9µg 1%
Choline 5.3mg 10.3mg 1%
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
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
Contains more ProteinProtein +126.2%
Contains more WaterWater +13.1%
Contains more FatsFats +2570%
Contains more OtherOther +218.6%
~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.