Olives vs. Kimchi
Nutrition comparison of Olives and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and kimchi:
- Both olives and kimchi are high in iron.
- Kimchi has 33 times less saturated fat than olive.
- Kimchi has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kimchi has signficantly more potassium than olive.
- Olive is an excellent source of calcium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and kimchi has 87% less calories than olive - olive has 116 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to kimchi per calorie. Olives has a macronutrient ratio of 3:19:78 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Kimchi | |
|---|---|---|
| Protein | 3% | 24% |
| Carbohydrates | 19% | 51% |
| Fat | 78% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and kimchi contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
dietary fiber
Olives and kimchi contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Olive has less sugar than kimchi - kimchi has 1.1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and kimchi contain similar amounts of protein - olive has 0.84g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Kimchi has 33 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Olive has more Vitamin C than kimchi - olive has 0.9mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Olives and kimchi contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Olive has 14 times more Vitamin E than kimchi - olive has 1.7mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Kimchi has 30 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Kimchi has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Olives | Kimchi | |
|---|---|---|
| Thiamin | 0.003 MG | 0.01 MG |
| Riboflavin | ~ | 0.21 MG |
| Niacin | 0.037 MG | 1.1 MG |
| Pantothenic acid | 0.015 MG | ~ |
| Vitamin B6 | 0.009 MG | 0.213 MG |
| Folate | ~ | 52 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 167% more calcium than kimchi - olive has 88mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Both olives and kimchi are high in iron. Olive has 151% more iron than kimchi - olive has 6.3mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Kimchi has signficantly more potassium than olive - olive has 8mg of potassium per 100 grams and kimchi has 151mg 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 | Kimchi | |
|---|---|---|
| beta-carotene | 198 UG | 55 UG |
| lutein + zeaxanthin | 510 UG | 49 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than kimchi per 100 grams.
| Olives | Kimchi | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.104 G |
| Total | 0.684 G | 0.104 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 (%) |
Kimchi 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 kimchi contain more calories in 100 grams?Olive is high in calories and kimchi has 90% less calories than olive - olive has 116 calories in 100g and kimchi has 15 calories.
Does olives or kimchi have more carbohydrates?
By weight, olives and kimchi contain similar amounts of carbs - olive has 6g of carbs for 100g and kimchi has 2.4g of carbohydrates.
Does olives or kimchi contain more calcium?
Olive is a rich source of calcium and it has 170% more calcium than kimchi - olive has 88mg of calcium in 100 grams and kimchi has 33mg of calcium.
Does olives or kimchi contain more iron?
Both olives and kimchi are high in iron. Olive has 150% more iron than kimchi - olive has 6.3mg of iron in 100 grams and kimchi has 2.5mg of iron.