Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive
  5. Compare
  6. Olive vs. Onion

Olive vs. Onion — In-Depth Nutrition Comparison

Compare

A recap on the differences between olive and onions

  • Olive has more iron, copper, vitamin E, vitamin A, calcium, and fiber; however, onions are higher in vitamin B6 and vitamin C.
  • Olive covers your daily iron needs 39% more than onions.
  • Onions contain 202 times less vitamin A than olive. Olive contains 403 IU of vitamin A, while onions contain 2 IU.
  • Onions have less sodium.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Onions, raw.

Infographic

Olive vs Onion 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.
Olive
Olive
5
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%
Onion
Onion
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more CalciumCalcium +282.6%
Contains more IronIron +1471.4%
Contains more CopperCopper +543.6%
Contains more ZincZinc +29.4%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +1725%
Contains more PhosphorusPhosphorus +866.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +545%

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.
Olive
Olive
3
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%
Onion
Onion
7
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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8150%
Contains more Vitamin KVitamin K +250%
Contains more Vitamin CVitamin C +722.2%
Contains more Vitamin B1Vitamin B1 +1433.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +213.5%
Contains more Vitamin B5Vitamin B5 +720%
Contains more Vitamin B6Vitamin B6 +1233.3%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Onion DV% diff.
Iron 3.3mg 0.21mg 39%
Sodium 735mg 4mg 32%
Copper 0.251mg 0.039mg 24%
Monounsaturated fat 7.888g 0.013g 20%
Fats 10.68g 0.1g 16%
Vitamin E 1.65mg 0.02mg 11%
Vitamin B6 0.009mg 0.12mg 9%
Vitamin C 0.9mg 7.4mg 7%
Calcium 88mg 23mg 7%
Fiber 3.2g 1.7g 6%
Saturated fat 1.415g 0.042g 6%
Polyunsaturated fat 0.911g 0.017g 6%
Manganese 0.02mg 0.129mg 5%
Folate 0µg 19µg 5%
Calories 115kcal 40kcal 4%
Potassium 8mg 146mg 4%
Phosphorus 3mg 29mg 4%
Vitamin B1 0.003mg 0.046mg 4%
Vitamin A 20µg 0µg 2%
Vitamin B2 0mg 0.027mg 2%
Vitamin B5 0.015mg 0.123mg 2%
Fructose 1.29g 2%
Protein 0.84g 1.1g 1%
Carbs 6.26g 9.34g 1%
Magnesium 4mg 10mg 1%
Selenium 0.9µg 0.5µg 1%
Vitamin K 1.4µg 0.4µg 1%
Choline 10.3mg 6.1mg 1%
Protein per 100 calories 0.73g 2.8g N/A
Calories per 10 g protein 1369kcal 364kcal N/A
Weight per 100 calories 87g 250g N/A
Unsaturated / Saturated Fat ratio 6.2 0.71 N/A
Net carbs 3.06g 7.64g N/A
Sugar 0g 4.24g N/A
Zinc 0.22mg 0.17mg 0%
Vitamin B3 0.037mg 0.116mg 0%
Tryptophan 0.014mg 0%
Threonine 0.026mg 0.021mg 0%
Isoleucine 0.031mg 0.014mg 0%
Leucine 0.05mg 0.025mg 0%
Lysine 0.032mg 0.039mg 0%
Methionine 0.012mg 0.002mg 0%
Phenylalanine 0.029mg 0.025mg 0%
Valine 0.038mg 0.021mg 0%
Histidine 0.023mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +10580%
Contains more OtherOther +537.1%
Contains more ProteinProtein +31%
Contains more CarbsCarbs +49.2%
Contains more WaterWater +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +60576.9%
Contains more Poly. FatPolyunsaturated fat +5258.8%
Contains less Sat. FatSaturated fat -97%

People also compare

Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic
Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.