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Tomato vs. Olive — In-Depth Nutrition Comparison

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Important differences between tomatoes and olive

  • Tomatoes have more vitamin C, vitamin A, and potassium; however, olive has more iron, copper, fiber, calcium, and vitamin E.
  • Olive's daily need coverage for iron is 38% more.
  • Tomatoes have 30 times more potassium than olive. Tomatoes have 237mg of potassium, while olive has 8mg.
  • Tomatoes are lower in saturated fat.

The food varieties used in the comparison are Tomatoes, red, ripe, raw, year round average and Olives, ripe, canned (small-extra large).

Infographic

Tomato 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.
Tomato
Tomato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +2862.5%
Contains more PhosphorusPhosphorus +700%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +470%
Contains more CalciumCalcium +780%
Contains more IronIron +1122.2%
Contains more CopperCopper +325.4%
Contains more ZincZinc +29.4%
Contains more SeleniumSelenium +∞%

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.
Tomato
Tomato
9
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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Olive
Olive
1
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 +1422.2%
Contains more Vitamin AVitamin A +110%
Contains more Vitamin B1Vitamin B1 +1133.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1505.4%
Contains more Vitamin B5Vitamin B5 +493.3%
Contains more Vitamin B6Vitamin B6 +788.9%
Contains more Vitamin KVitamin K +464.3%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +205.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Olive DV% diff.
Iron 0.27mg 3.3mg 38%
Sodium 5mg 735mg 32%
Copper 0.059mg 0.251mg 21%
Monounsaturated fat 0.031g 7.888g 20%
Fats 0.2g 10.68g 16%
Vitamin C 13.7mg 0.9mg 14%
Calcium 10mg 88mg 8%
Fiber 1.2g 3.2g 8%
Potassium 237mg 8mg 7%
Vitamin E 0.54mg 1.65mg 7%
Saturated fat 0.028g 1.415g 6%
Polyunsaturated fat 0.083g 0.911g 6%
Calories 18kcal 115kcal 5%
Vitamin B6 0.08mg 0.009mg 5%
Vitamin K 7.9µg 1.4µg 5%
Manganese 0.114mg 0.02mg 4%
Folate 15µg 0µg 4%
Phosphorus 24mg 3mg 3%
Vitamin B1 0.037mg 0.003mg 3%
Vitamin B3 0.594mg 0.037mg 3%
Magnesium 11mg 4mg 2%
Vitamin A 42µg 20µg 2%
Selenium 0µg 0.9µg 2%
Fructose 1.37g 2%
Carbs 3.89g 6.26g 1%
Vitamin B2 0.019mg 0mg 1%
Vitamin B5 0.089mg 0.015mg 1%
Choline 6.7mg 10.3mg 1%
Protein 0.88g 0.84g 0%
Protein per 100 calories 4.9g 0.73g N/A
Calories per 10 g protein 205kcal 1369kcal N/A
Weight per 100 calories 556g 87g N/A
Unsaturated / Saturated Fat ratio 4.1 6.2 N/A
Net carbs 2.69g 3.06g N/A
Sugar 2.63g 0g N/A
Zinc 0.17mg 0.22mg 0%
Tryptophan 0.006mg 0%
Threonine 0.027mg 0.026mg 0%
Isoleucine 0.018mg 0.031mg 0%
Leucine 0.025mg 0.05mg 0%
Lysine 0.027mg 0.032mg 0%
Methionine 0.006mg 0.012mg 0%
Phenylalanine 0.027mg 0.029mg 0%
Valine 0.018mg 0.038mg 0%
Histidine 0.014mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 WaterWater +18.2%
Contains more FatsFats +5240%
Contains more CarbsCarbs +60.9%
Contains more OtherOther +337.3%
~equal in Protein ~0.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 -98%
Contains more Mono. FatMonounsaturated fat +25345.2%
Contains more Poly. FatPolyunsaturated fat +997.6%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.