Apple vs. Olives

Nutrition comparison of Apple and Olives


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

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

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

  • Apple has 80.3 times less saturated fat than olive.
  • Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Apple is a great source of dietary fiber.
  • Olive has 56% less carbohydrates than apple.
  • Olive is an excellent source of calcium and iron.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Olives src

Calories and Carbs

calories

Olive is high in calories and apple has 55% less calories than olive - olive has 116 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is much heavier in carbs, much lighter in fat and similar to olives for protein. Apple has a macronutrient ratio of 2:95:3 and for olives, 0:21:79 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Olives
Protein 2% ~
Carbohydrates 95% 21%
Fat 3% 79%
Alcohol ~ ~

carbohydrates

Olive has 56% less carbohydrates than apple - olive has 6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Apple is a great source of dietary fiber and it has 50% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Olive has less sugar than apple - apple has 10.4g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Olives and apple contain similar amounts of protein - olive has 0.84g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has 80.3 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Apple has 411% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Olives and apple contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Olive has 817% more Vitamin E than apple - olive has 1.7mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Olives and apple contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Olives
Thiamin 0.017 MG 0.003 MG
Riboflavin 0.026 MG ~
Niacin 0.091 MG 0.037 MG
Pantothenic acid 0.061 MG 0.015 MG
Vitamin B6 0.041 MG 0.009 MG
Folate 3 UG ~

Minerals

calcium

Olive is an excellent source of calcium and it has 13 times more calcium than apple - olive has 88mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Olive is an excellent source of iron and it has 51 times more iron than apple - olive has 6.3mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Apple has 12 times more potassium than olive - olive has 8mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more quercetin than olive per 100 grams.

Apple Olives
luteolin 0.12 mg 2.8 mg
kaempferol 0.14 mg ~
Quercetin 4.01 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,

Apple Olives
beta-carotene 27 UG 198 UG
lutein + zeaxanthin 29 UG 510 UG

Omega-3 and Omega-6

omega 6s

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

Apple Olives
linoleic acid 0.043 G 0.629 G
other omega 6 ~ 0.055 G
Total 0.043 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.

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Olives (Olives, ripe, canned (small-extra large)) .

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FAQ

Does olives or apple contain more calories in 100 grams?
Olive is high in calories and apple has 60% less calories than olive - olive has 116 calories in 100g and apple has 52 calories.

Does olives or apple have more carbohydrates?
By weight, olive has 60% fewer carbohydrates than apple - olive has 6g of carbs for 100g and apple has 13.8g of carbohydrates.

Does olives or apple contain more calcium?
Olive is a rich source of calcium and it has 13 times more calcium than apple - olive has 88mg of calcium in 100 grams and apple has 6mg of calcium.

Does olives or apple contain more iron?
Olive is an abundant source of iron and it has 51 times more iron than apple - olive has 6.3mg of iron in 100 grams and apple has 0.12mg of iron.