Olives vs. Basil

Nutrition comparison of Olives and Basil

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

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

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

  • Both olives and basil are high in calcium and iron.
  • Basil has 54.5 times less saturated fat than olive.
  • Basil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Basil is a great source of Vitamin C and potassium.
  • Basil is an excellent source of Vitamin A and Vitamin K.
Detailed nutritional comparison of olives and basil 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 Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.

Image of Olives src
Image of Basil src

Calories and Carbs

calories

Olive is high in calories and basil has 80% less calories than olive - olive has 116 calories per 100 grams and basil has 23 calories.

Olives Basil
Protein 4% 43%
Carbohydrates 19% 32%
Fat 77% 24%
Alcohol ~ ~

carbohydrates

Olives and basil contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and basil has 2.7g of carbohydrates.

dietary fiber

Olives and basil contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.

sugar

Basil and olives contain similar amounts of sugar - basil has 0.3g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Basil has 275% more protein than olive - olive has 0.84g of protein per 100 grams and basil has 3.2g of protein.

Fat

saturated fat

Basil has 54.5 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and basil has 0.04g of saturated fat.

Vitamins

Vitamin C

Basil is a great source of Vitamin C and it has 19 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.

Vitamin A

Basil is an excellent source of Vitamin A and it has 14 times more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.

Vitamin E

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

Vitamin K

Basil is an excellent source of Vitamin K and it has 295 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.

The B Vitamins

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

Olives Basil
Thiamin 0.003 MG 0.034 MG
Riboflavin ~ 0.076 MG
Niacin 0.037 MG 0.902 MG
Pantothenic acid 0.015 MG 0.209 MG
Vitamin B6 0.009 MG 0.155 MG
Folate ~ 68 UG

Minerals

calcium

Both olives and basil are high in calcium. Basil has 101% more calcium than olive - olive has 88mg of calcium per 100 grams and basil has 177mg of calcium.

iron

Both olives and basil are high in iron. Olive has 98% more iron than basil - olive has 6.3mg of iron per 100 grams and basil has 3.2mg of iron.

potassium

Basil is a great source of potassium and it has 35 times more potassium than olive - olive has 8mg of potassium per 100 grams and basil has 295mg 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 Basil
beta-carotene 198 UG 3142 UG
lutein + zeaxanthin 510 UG 5650 UG

Omega-3 and Omega-6

omega 6s

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

Olives Basil
other omega 6 0.055 G ~
linoleic acid 0.629 G 0.073 G
Total 0.684 G 0.073 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 Basil (Basil, fresh) .

Olives 8g

( tbsp )
Daily Values (%)

Basil 24g

( cup leaves, whole )
9.7KCAL 1%
76% calories
5.5KCAL 0.3%
0.51G 0.2%
carbohydrates 25%
0.64G 0.3%
0.13G 1%
dietary fiber 192%
0.38G 2%
sugar >999% 0.07G
0.92G 1%
513% total fat
0.15G 0.2%
0.19G 1%
>999% saturated fat
0.01G 0.1%
0.64G >999% monounsaturated fat 0.02G
0.05G polyunsaturated fat 80% 0.09G
62MG 4%
>999% sodium
0.96MG 0.1%
Vitamins and Minerals
1.4UG 0.2%
Vitamin A >999%
63UG 9%
0.08MG 0.1%
Vitamin C >999%
4.3MG 6%
7.4MG 1%
calcium 468%
42MG 4%
0.53MG 3%
iron 43%
0.76MG 4%
0.34MG 0.1%
magnesium >999%
15MG 5%
potassium >999%
71MG 3%
thiamin (Vit B1) >999%
0.01MG 1%
riboflavin (Vit B2) >999%
0.02MG 2%
niacin (Vit B3) >999%
0.22MG 2%
0MG 0.1%
Vitamin B6 >999%
0.04MG 3%
pantothenic acid (Vit B5) >999%
0.05MG 1%
folate (Vit B9) >999%
16UG 4%
0.14MG 1%
Vitamin E 36%
0.19MG 1%
0.12UG 0.1%
Vitamin K >999%
100UG 111%
0.07G 0.1%
protein 984%
0.76G 2%
0.87MG 0.2%
choline 210%
2.7MG 1%
0.02MG 2%
copper 348%
0.09MG 8%
0MG 0.1%
manganese >999%
0.28MG 15%
phosphorus >999%
13MG 2%
0.08UG 0.1%
14% selenium
0.07UG 0.1%
0.02MG 0.2%
zinc 846%
0.19MG 2%
6.7G Water 228% 22G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does olives or basil contain more calories in 100 grams?
Olive is high in calories and basil has 80% less calories than olive - olive has 116 calories in 100g and basil has 23 calories.

Is olives or basil better for protein?
Basil has 280% more protein than olive - olive has 0.84g of protein per 100 grams and basil has 3.2g of protein.

Does olives or basil have more carbohydrates?
By weight, olives and basil contain similar amounts of carbs - olive has 6g of carbs for 100g and basil has 2.7g of carbohydrates.

Does olives or basil contain more calcium?
Both olives and basil are high in calcium. Basil has 100% more calcium than olive - olive has 88mg of calcium in 100 grams and basil has 177mg of calcium.

Does olives or basil contain more iron?
Both olives and basil are high in iron. Olive has 100% more iron than basil - olive has 6.3mg of iron in 100 grams and basil has 3.2mg of iron.