Olives vs. Hemp Seeds

Nutrition comparison of Olives and Hemp Seeds


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

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

For a quick recap of significant nutrients and differences in olives and hemp seeds:

  • Both olives and hemp seeds are high in calcium, calories and iron.
  • Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Hemp seed is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of olives and hemp seeds 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: Olives (Olives, ripe, canned (small-extra large)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Hemp Seeds src

Calories and Carbs

calories

Both olives and hemp seeds are high in calories. Hemp seed has 377% more calories than olive - olive has 116 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, olives is lighter in protein, heavier in carbs and heavier in fat compared to hemp seeds per calorie. Olives has a macronutrient ratio of 4:19:77 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Hemp Seeds
Protein 4% 21%
Carbohydrates 19% 6%
Fat 77% 73%
Alcohol ~ ~

carbohydrates

Olives and hemp seeds contain similar amounts carbs - olive has 6g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Hemp seed is an excellent source of dietary fiber and it has 150% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Olive has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and olive does not contain significant amounts.



Protein

protein

Hemp seed is an excellent source of protein and it has 36 times more protein than olive - olive has 0.84g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Olive has 50% less saturated fat than hemp seed - olive has 2.3g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

Olives and hemp seeds contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.

Vitamin A

Olives and hemp seeds contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.

Vitamin E

Olives and hemp seeds contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Olives and hemp seeds contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.

Olives Hemp Seeds
Thiamin 0.003 MG 1.275 MG
Riboflavin ~ 0.285 MG
Niacin 0.037 MG 9.2 MG
Pantothenic acid 0.015 MG ~
Vitamin B6 0.009 MG 0.6 MG
Folate ~ 110 UG

Minerals

calcium

Both olives and hemp seeds are high in calcium. Olive has 26% more calcium than hemp seed - olive has 88mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Both olives and hemp seeds are high in iron. Hemp seed has 27% more iron than olive - olive has 6.3mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Hemp seed is an excellent source of potassium and it has 149 times more potassium than olive - olive has 8mg of potassium per 100 grams and hemp seed has 1200mg 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,

Olives Hemp Seeds
beta-carotene 198 UG 7 UG
lutein + zeaxanthin 510 UG ~

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, hemp seed has more linoleic acid than olive per 100 grams.

Olives Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 0.629 G 27.459 G
Total 0.629 G 28.799 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.

Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Hemp Seeds (Seeds, hemp seed, hulled) .

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