Olives vs. Onion
Nutrition comparison of Olives and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and onion:
- Olive is an excellent source of calcium and iron.
- Onion has 53.2 times less saturated fat than olive.
- Onion has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and onion has 66% less calories than olive - olive has 116 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Olives has a macronutrient ratio of 0:21:79 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Onion | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | 21% | 87% |
| Fat | 79% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and onion contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Olives and onion contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Olive has less sugar than onion - onion has 4.2g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and onion contain similar amounts of protein - olive has 0.84g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Onion has 53.2 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Onion has 722% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than onion - olive has 17ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Olive has 81 times more Vitamin E than onion - olive has 1.7mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Olives and onion contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Onion has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Onion | |
|---|---|---|
| Thiamin | 0.003 MG | 0.046 MG |
| Riboflavin | ~ | 0.027 MG |
| Niacin | 0.037 MG | 0.116 MG |
| Pantothenic acid | 0.015 MG | 0.123 MG |
| Vitamin B6 | 0.009 MG | 0.12 MG |
| Folate | ~ | 19 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 283% more calcium than onion - olive has 88mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Olive is an excellent source of iron and it has 28 times more iron than onion - olive has 6.3mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Onion has 17 times more potassium than olive - olive has 8mg of potassium per 100 grams and onion has 146mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, olive has more luteolin than onion per 100 grams, however, onion contains more isorhamnetin, kaempferol and quercetin than olive per 100 grams.
| Olives | Onion | |
|---|---|---|
| luteolin | 2.8 mg | 0.02 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 mg |
| kaempferol | ~ | 0.65 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 20.3 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than onion per 100 grams.
| Olives | Onion | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.013 G |
| Total | 0.684 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Olives g
()
|
Daily Values (%) |
Onion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or onion contain more calories in 100 grams?Olive is high in calories and onion has 70% less calories than olive - olive has 116 calories in 100g and onion has 40 calories.
Does olives or onion have more carbohydrates?
By weight, olives and onion contain similar amounts of carbs - olive has 6g of carbs for 100g and onion has 9.3g of carbohydrates.
Does olives or onion contain more calcium?
Olive is a rich source of calcium and it has 280% more calcium than onion - olive has 88mg of calcium in 100 grams and onion has 23mg of calcium.
Does olives or onion contain more iron?
Olive is an abundant source of iron and it has 28 times more iron than onion - olive has 6.3mg of iron in 100 grams and onion has 0.21mg of iron.