Olives vs. Arugula
Nutrition comparison of Olives and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and arugula:
- Both olives and arugula are high in calcium.
- Arugula has 25.5 times less saturated fat than olive.
- Arugula has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of potassium.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and arugula has 78% less calories than olive - olive has 116 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Olives has a macronutrient ratio of 4:19:77 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Arugula | |
|---|---|---|
| Protein | 4% | 50% |
| Carbohydrates | 19% | 50% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Olives and arugula contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Olives and arugula contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Olive has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Arugula has 207% more protein than olive - olive has 0.84g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Arugula has 25.5 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 15 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 600% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Olives and arugula contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 76 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Arugula | |
|---|---|---|
| Thiamin | 0.003 MG | 0.044 MG |
| Riboflavin | ~ | 0.086 MG |
| Niacin | 0.037 MG | 0.305 MG |
| Pantothenic acid | 0.015 MG | 0.437 MG |
| Vitamin B6 | 0.009 MG | 0.073 MG |
| Folate | ~ | 97 UG |
Minerals
calcium
Both olives and arugula are high in calcium. Arugula has 82% more calcium than olive - olive has 88mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Olive is an excellent source of iron and it has 330% more iron than arugula - olive has 6.3mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 45 times more potassium than olive - olive has 8mg of potassium per 100 grams and arugula has 369mg 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 arugula per 100 grams, however, arugula contains more isorhamnetin, kaempferol and quercetin than olive per 100 grams.
| Olives | Arugula | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| isorhamnetin | ~ | 4.3 mg |
| kaempferol | ~ | 34.89 mg |
| Quercetin | ~ | 7.92 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 | Arugula | |
|---|---|---|
| beta-carotene | 198 UG | 1424 UG |
| lutein + zeaxanthin | 510 UG | 3555 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than arugula per 100 grams.
| Olives | Arugula | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.629 G | 0.13 G |
| Total | 0.629 G | 0.132 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 (%) |
Arugula 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 arugula contain more calories in 100 grams?Olive is high in calories and arugula has 80% less calories than olive - olive has 116 calories in 100g and arugula has 25 calories.
Is olives or arugula better for protein?
Arugula has 210% more protein than olive - olive has 0.84g of protein per 100 grams and arugula has 2.6g of protein.
Does olives or arugula have more carbohydrates?
By weight, olives and arugula contain similar amounts of carbs - olive has 6g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does olives or arugula contain more calcium?
Both olives and arugula are high in calcium. Arugula has 80% more calcium than olive - olive has 88mg of calcium in 100 grams and arugula has 160mg of calcium.
Does olives or arugula contain more iron?
Olive is an abundant source of iron and it has 330% more iron than arugula - olive has 6.3mg of iron in 100 grams and arugula has 1.5mg of iron.
Does olives or arugula contain more potassium?
Arugula is a rich source of potassium and it has 45 times more potassium than olive - olive has 8mg of potassium in 100 grams and arugula has 369mg of potassium.