Beef vs. Olives
Nutrition comparison of Cooked Beef and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and olives:
- Both beef and olives are high in calories and iron.
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef is a great source of potassium.
- Beef is an excellent source of protein.
- Olive has signficantly more dietary fiber than beef.
- Olive is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and olives are high in calories. Beef has 139% more calories than olive - beef has 277 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and lighter in fat compared to olives per calorie. Beef has a macronutrient ratio of 38:0:62 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Olives | |
|---|---|---|
| Protein | 38% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 62% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than olive - olive has 6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Olive has signficantly more dietary fiber than beef - olive has 1.6g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 29 times more protein than olive - beef has 25.4g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Beef is high in saturated fat and olive has 69% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
trans fat
Olive has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and olive does not contain significant amounts.
cholesterol
Olive has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than beef - olive has 0.9mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and olives contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin D
Beef and olives contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Vitamin E
Olive has 12 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Beef and olives contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Olives | |
|---|---|---|
| Thiamin | 0.051 MG | 0.003 MG |
| Riboflavin | 0.176 MG | ~ |
| Niacin | 4.537 MG | 0.037 MG |
| Pantothenic acid | 0.658 MG | 0.015 MG |
| Vitamin B6 | 0.336 MG | 0.009 MG |
| Folate | 11 UG | ~ |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 151% more calcium than beef - beef has 35mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Both beef and olives are high in iron. Olive has 179% more iron than beef - beef has 2.3mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Beef is a great source of potassium and it has 33 times more potassium than olive - beef has 275mg of potassium per 100 grams and olive has 8mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both beef and olives contain significant amounts of linoleic acid.
| Beef | Olives | |
|---|---|---|
| other omega 6 | 0.013 G | 0.055 G |
| linoleic acid | 0.39 G | 0.629 G |
| Total | 0.403 G | 0.684 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.
Cooked Beef g
()
|
Daily Values (%) |
Olives g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 beef or olives contain more calories in 100 grams?Both beef and olives are high in calories. Beef has 140% more calories than olive - beef has 277 calories in 100g and olive has 116 calories.
Is beef or olives better for protein?
Beef is a fantastic source of protein and it has 29 times more protein than olive - beef has 25.4g of protein per 100 grams and olive has 0.84g of protein.
Does beef or olives contain more calcium?
Olive is a rich source of calcium and it has 150% more calcium than beef - beef has 35mg of calcium in 100 grams and olive has 88mg of calcium.
Does beef or olives contain more iron?
Both beef and olives are high in iron. Olive has 180% more iron than beef - beef has 2.3mg of iron in 100 grams and olive has 6.3mg of iron.