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Garlic vs. Olive — In-Depth Nutrition Comparison

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How are garlic and olive different?

  • Garlic is richer in vitamin B6, manganese, vitamin C, selenium, phosphorus, vitamin B1, vitamin B5, and potassium, while olive is higher in iron.
  • Garlic covers your daily need for vitamin B6, 94% more than olive.
  • Garlic contains 84 times more manganese than olive. Garlic contains 1.672mg of manganese, while olive contains 0.02mg.
  • Garlic is lower in sodium.

Garlic, raw and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Olive
Olive
1
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 +525%
Contains more CalciumCalcium +105.7%
Contains more PotassiumPotassium +4912.5%
Contains more CopperCopper +19.1%
Contains more ZincZinc +427.3%
Contains more PhosphorusPhosphorus +5000%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +8260%
Contains more SeleniumSelenium +1477.8%
Contains more IronIron +94.1%

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.
Garlic
Garlic
8
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
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 +3366.7%
Contains more Vitamin B1Vitamin B1 +6566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1791.9%
Contains more Vitamin B5Vitamin B5 +3873.3%
Contains more Vitamin B6Vitamin B6 +13622.2%
Contains more Vitamin KVitamin K +21.4%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1962.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Olive DV% diff.
Vitamin B6 1.235mg 0.009mg 94%
Manganese 1.672mg 0.02mg 72%
Vitamin C 31.2mg 0.9mg 34%
Sodium 17mg 735mg 31%
Selenium 14.2µg 0.9µg 24%
Phosphorus 153mg 3mg 21%
Iron 1.7mg 3.3mg 20%
Monounsaturated fat 0.011g 7.888g 20%
Fats 0.5g 10.68g 16%
Vitamin B1 0.2mg 0.003mg 16%
Potassium 401mg 8mg 12%
Vitamin B5 0.596mg 0.015mg 12%
Protein 6.36g 0.84g 11%
Vitamin E 0.08mg 1.65mg 10%
Carbs 33.06g 6.26g 9%
Calcium 181mg 88mg 9%
Zinc 1.16mg 0.22mg 9%
Vitamin B2 0.11mg 0mg 8%
Saturated fat 0.089g 1.415g 6%
Magnesium 25mg 4mg 5%
Copper 0.299mg 0.251mg 5%
Fiber 2.1g 3.2g 4%
Vitamin B3 0.7mg 0.037mg 4%
Polyunsaturated fat 0.249g 0.911g 4%
Calories 149kcal 115kcal 2%
Vitamin A 0µg 20µg 2%
Choline 23.2mg 10.3mg 2%
Folate 3µg 0µg 1%
Protein per 100 calories 4.3g 0.73g N/A
Calories per 10 g protein 234kcal 1369kcal N/A
Weight per 100 calories 67g 87g N/A
Unsaturated / Saturated Fat ratio 2.9 6.2 N/A
Net carbs 30.96g 3.06g N/A
Sugar 1g 0g N/A
Vitamin K 1.7µg 1.4µg 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0.026mg 0%
Isoleucine 0.217mg 0.031mg 0%
Leucine 0.308mg 0.05mg 0%
Lysine 0.273mg 0.032mg 0%
Methionine 0.076mg 0.012mg 0%
Phenylalanine 0.183mg 0.029mg 0%
Valine 0.291mg 0.038mg 0%
Histidine 0.113mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Olive
Olive
3
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 +657.1%
Contains more CarbsCarbs +428.1%
Contains more FatsFats +2036%
Contains more WaterWater +36.5%
Contains more OtherOther +48.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -93.7%
Contains more Mono. FatMonounsaturated fat +71609.1%
Contains more Poly. FatPolyunsaturated fat +265.9%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.