Boiled Egg vs. Olives

Nutrition comparison of Cooked Boiled Egg and Olives


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked boiled egg versus olives (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in boiled egg and olives:

  • Both olives and boiled egg are high in calcium and calories.
  • Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Boiled egg is a great source of Vitamin A and Vitamin D.
  • Boiled egg is an excellent source of protein.
  • Olive has signficantly more dietary fiber than boiled egg.
  • Olive is an excellent source of iron.
Detailed nutritional comparison of boiled egg and olives is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Olives src

Calories and Carbs

calories

Both olives and boiled egg are high in calories. Boiled egg has 34% more calories than olive - olive has 116 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and lighter in fat compared to olives per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Olives
Protein 34% 3%
Carbohydrates 3% 19%
Fat 64% 78%
Alcohol ~ ~

carbohydrates

Olives and boiled egg contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

dietary fiber

Olive has signficantly more dietary fiber than boiled egg - olive has 1.6g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.

sugar

Olive has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Boiled egg is an excellent source of protein and it has 13 times more protein than olive - olive has 0.84g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Olives and boiled egg contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

cholesterol

Boiled egg is high in cholesterol and olive has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and olive does not contain significant amounts.

Vitamins

Vitamin C

Olive has more Vitamin C than boiled egg - olive has 0.9mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.

Vitamin A

Boiled egg is a great source of Vitamin A and it has 776% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Boiled egg is a great source of Vitamin D and it has more Vitamin D than olive - boiled egg has 87iu of Vitamin D per 100 grams and olive does not contain significant amounts.

Vitamin E

Olives and boiled egg contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Olives and boiled egg contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Boiled Egg Olives
Thiamin 0.066 MG 0.003 MG
Riboflavin 0.513 MG ~
Niacin 0.064 MG 0.037 MG
Pantothenic acid 1.398 MG 0.015 MG
Vitamin B6 0.121 MG 0.009 MG
Folate 44 UG ~
Vitamin B12 1.11 UG ~

Minerals

calcium

Both olives and boiled egg are high in calcium. Olive has 76% more calcium than boiled egg - olive has 88mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Olive is an excellent source of iron and it has 428% more iron than boiled egg - olive has 6.3mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Boiled egg has 14 times more potassium than olive - olive has 8mg of potassium per 100 grams and boiled egg has 126mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both boiled egg and olives contain significant amounts of lutein + zeaxanthin.

Boiled Egg Olives
beta-carotene 11 UG 198 UG
lutein + zeaxanthin 353 UG 510 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both boiled egg and olives contain significant amounts of linoleic acid.

Boiled Egg Olives
linoleic acid 1.188 G 0.629 G
other omega 6 ~ 0.055 G
Total 1.188 G 0.684 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Boiled Egg or Olives .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Olives (Olives, ripe, canned (small-extra large)) .

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FAQ

Does olives or boiled egg contain more calories in 100 grams?
Both olives and boiled egg are high in calories. Boiled egg has 30% more calories than olive - olive has 116 calories in 100g and boiled egg has 155 calories.

Is olives or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 13 times more protein than olive - olive has 0.84g of protein per 100 grams and boiled egg has 12.6g of protein.

Does olives or boiled egg contain more calcium?
Both olives and boiled egg are high in calcium. Olive has 80% more calcium than boiled egg - olive has 88mg of calcium in 100 grams and boiled egg has 50mg of calcium.

Does olives or boiled egg contain more iron?
Olive is an abundant source of iron and it has 430% more iron than boiled egg - olive has 6.3mg of iron in 100 grams and boiled egg has 1.2mg of iron.