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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 Phosphorus, yet Olive is richer in Iron, Copper, Vitamin E , Calcium, and Vitamin B2.
  • Welsh onion's daily need coverage for Vitamin K is 160% higher.
  • Welsh onion has 30 times more Vitamin C than Olive. Welsh onion has 27mg of Vitamin C, while Olive has 0.9mg.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Welsh onion
Welsh onion
5
:
3
Olive
Olive
Contains more Potassium +2550%
Contains more Magnesium +475%
Contains more Zinc +136.4%
Contains more Phosphorus +1533.3%
Contains less Sodium -97.7%
Contains more Iron +170.5%
Contains more Calcium +388.9%
Contains more Copper +258.6%
Welsh onion
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Olive
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +2550%
Contains more Magnesium +475%
Contains more Zinc +136.4%
Contains more Phosphorus +1533.3%
Contains less Sodium -97.7%
Contains more Iron +170.5%
Contains more Calcium +388.9%
Contains more Copper +258.6%

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
Welsh onion
Welsh onion
9
:
1
Olive
Olive
Contains more Vitamin C +2900%
Contains more Vitamin A +187.8%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1026.7%
Contains more Vitamin B6 +700%
Contains more Vitamin K +13714.3%
Contains more Folate +∞%
Contains more Vitamin E +223.5%
Welsh onion
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Olive
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 +2900%
Contains more Vitamin A +187.8%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1026.7%
Contains more Vitamin B6 +700%
Contains more Vitamin K +13714.3%
Contains more Folate +∞%
Contains more Vitamin E +223.5%

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.
Welsh 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

All nutrients comparison - raw data values

Nutrient Welsh onion Olive Opinion
Calories 34kcal 115kcal Olive
Protein 1.9g 0.84g Welsh onion
Fats 0.4g 10.68g Olive
Vitamin C 27mg 0.9mg Welsh onion
Net carbs 4.1g 3.06g Welsh onion
Carbs 6.5g 6.26g Welsh onion
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.22mg 3.3mg Olive
Calcium 18mg 88mg Olive
Potassium 212mg 8mg Welsh onion
Magnesium 23mg 4mg Welsh onion
Sugar 2.18g 0g Olive
Fiber 2.4g 3.2g Olive
Copper 0.07mg 0.251mg Olive
Zinc 0.52mg 0.22mg Welsh onion
Starch g g
Phosphorus 49mg 3mg Welsh onion
Sodium 17mg 735mg Welsh onion
Vitamin A 1160IU 403IU Welsh onion
Vitamin E 0.51mg 1.65mg Olive
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.003mg Welsh onion
Vitamin B2 0.09mg 0mg Welsh onion
Vitamin B3 0.4mg 0.037mg Welsh onion
Vitamin B5 0.169mg 0.015mg Welsh onion
Vitamin B6 0.072mg 0.009mg Welsh onion
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 1.4µg Welsh onion
Folate 16µg 0µg Welsh onion
Trans Fat 0g 0g
Saturated Fat 0.067g 1.415g Welsh onion
Monounsaturated Fat 0.056g 7.888g Olive
Polyunsaturated fat 0.156g 0.911g Olive
Tryptophan 0.021mg mg Welsh onion
Threonine 0.074mg 0.026mg Welsh onion
Isoleucine 0.081mg 0.031mg Welsh onion
Leucine 0.113mg 0.05mg Welsh onion
Lysine 0.095mg 0.032mg Welsh onion
Methionine 0.021mg 0.012mg Welsh onion
Phenylalanine 0.061mg 0.029mg Welsh onion
Valine 0.084mg 0.038mg Welsh onion
Histidine 0.033mg 0.023mg Welsh onion
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
61
Welsh onion
6
Olive
Mineral Summary Score
18
Welsh 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
11%
Welsh onion
5%
Olive
Carbohydrates
7%
Welsh onion
6%
Olive
Fats
2%
Welsh onion
49%
Olive

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 718mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 1.348g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 39)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $3.3)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.18g)
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

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. 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.