Olives vs. Marjoram

Nutrition comparison of Olives and Marjoram


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

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

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

  • Both olives and marjoram are high in calcium, calories and iron.
  • Marjoram has 3.3 times less saturated fat than olive.
  • Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Marjoram is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber, potassium and protein.
Detailed nutritional comparison of olives and marjoram 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 Marjoram (Spices, marjoram, dried) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Marjoram src

Calories and Carbs

calories

Both olives and marjoram are high in calories. Marjoram has 134% more calories than olive - olive has 116 calories per 100 grams and marjoram has 271 calories.

For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to marjoram per calorie. Olives has a macronutrient ratio of 3:19:78 and for marjoram, 14:68:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Marjoram
Protein 3% 14%
Carbohydrates 19% 68%
Fat 78% 18%
Alcohol ~ ~

carbohydrates

Marjoram is high in carbohydrates and olive has 90% less carbohydrates than marjoram - olive has 6g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.

dietary fiber

Marjoram is an excellent source of dietary fiber and it has 24 times more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.

sugar

Olive has less sugar than marjoram - marjoram has 4.1g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Marjoram is an excellent source of protein and it has 14 times more protein than olive - olive has 0.84g of protein per 100 grams and marjoram has 12.7g of protein.

Fat

saturated fat

Marjoram has 3.3 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.

Vitamins

Vitamin C

Marjoram is an excellent source of Vitamin C and it has 56 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.

Vitamin A

Marjoram is an excellent source of Vitamin A and it has 22 times more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.

Vitamin E

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

Vitamin K

Marjoram is an excellent source of Vitamin K and it has 443 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.

The B Vitamins

Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate.

Olives Marjoram
Thiamin 0.003 MG 0.289 MG
Riboflavin ~ 0.316 MG
Niacin 0.037 MG 4.12 MG
Pantothenic acid 0.015 MG ~
Vitamin B6 0.009 MG 1.19 MG
Folate ~ 274 UG

Minerals

calcium

Both olives and marjoram are high in calcium. Marjoram has 21 times more calcium than olive - olive has 88mg of calcium per 100 grams and marjoram has 1990mg of calcium.

iron

Both olives and marjoram are high in iron. Marjoram has 12 times more iron than olive - olive has 6.3mg of iron per 100 grams and marjoram has 82.7mg of iron.

potassium

Marjoram is an excellent source of potassium and it has 189 times more potassium than olive - olive has 8mg of potassium per 100 grams and marjoram has 1522mg 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 marjoram per 100 grams, however, marjoram contains more apigenin than olive per 100 grams.

Olives Marjoram
luteolin 2.8 mg ~
apigenin ~ 3.5 mg

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 Marjoram
beta-carotene 198 UG 4806 UG
lutein + zeaxanthin 510 UG 1895 UG

Omega-3 and Omega-6

omega 6s

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

Olives Marjoram
other omega 6 0.055 G ~
linoleic acid 0.629 G 1.175 G
Total 0.684 G 1.175 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 Olives or Marjoram .

Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Marjoram (Spices, marjoram, dried) .

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FAQ

Does olives or marjoram contain more calories in 100 grams?
Both olives and marjoram are high in calories. Marjoram has 130% more calories than olive - olive has 116 calories in 100g and marjoram has 271 calories.

Does olives or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and olive has 90% fewer carbohydrates than marjoram - olive has 6g of carbs for 100g and marjoram has 60.6g of carbohydrates.

Does olives or marjoram contain more calcium?
Both olives and marjoram are high in calcium. Marjoram has 21 times more calcium than olive - olive has 88mg of calcium in 100 grams and marjoram has 1990mg of calcium.

Does olives or marjoram contain more iron?
Both olives and marjoram are high in iron. Marjoram has 12 times more iron than olive - olive has 6.3mg of iron in 100 grams and marjoram has 82.7mg of iron.

Does olives or marjoram contain more potassium?
Marjoram is a rich source of potassium and it has 189 times more potassium than olive - olive has 8mg of potassium in 100 grams and marjoram has 1522mg of potassium.

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