Olives vs. Beets

Nutrition comparison of Olives and Beets


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

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

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

  • Beet has 83.4 times less saturated fat than olive.
  • Beet has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Beet is a great source of dietary fiber.
  • Beet is an excellent source of potassium.
  • Olive is an excellent source of calcium and iron.
Detailed nutritional comparison of olives and beets 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 Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Beets src

Calories and Carbs

calories

Olive is high in calories and beet has 63% less calories than olive - olive has 116 calories per 100 grams and beet has 43 calories.

For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Olives has a macronutrient ratio of 3:19:78 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Beets
Protein 3% 14%
Carbohydrates 19% 83%
Fat 78% 3%
Alcohol ~ ~

carbohydrates

Olives and beets contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and beet has 9.6g of carbohydrates.

dietary fiber

Beet is a great source of dietary fiber and it has 75% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.

sugar

Olive has less sugar than beet - beet has 6.8g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Olives and beets contain similar amounts of protein - olive has 0.84g of protein per 100 grams and beet has 1.6g of protein.

Fat

saturated fat

Beet has 83.4 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and beet has 0.03g of saturated fat.

Vitamins

Vitamin C

Beet has 444% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.

Vitamin A

Olives and beets contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.

Vitamin E

Olive has 40 times more Vitamin E than beet - olive has 1.7mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.

Vitamin K

Olives and beets contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.

The B Vitamins

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

Olives Beets
Thiamin 0.003 MG 0.031 MG
Riboflavin ~ 0.04 MG
Niacin 0.037 MG 0.334 MG
Pantothenic acid 0.015 MG 0.155 MG
Vitamin B6 0.009 MG 0.067 MG
Folate ~ 109 UG

Minerals

calcium

Olive is an excellent source of calcium and it has 450% more calcium than beet - olive has 88mg of calcium per 100 grams and beet has 16mg of calcium.

iron

Olive is an excellent source of iron and it has 685% more iron than beet - olive has 6.3mg of iron per 100 grams and beet has 0.8mg of iron.

potassium

Beet is an excellent source of potassium and it has 39 times more potassium than olive - olive has 8mg of potassium per 100 grams and beet has 325mg 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,

Olives Beets
luteolin 2.8 mg 0.37 mg
Quercetin ~ 0.13 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 Beets
beta-carotene 198 UG 20 UG
lutein + zeaxanthin 510 UG ~

Omega-3 and Omega-6

omega 6s

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

Olives Beets
other omega 6 0.055 G ~
linoleic acid 0.629 G 0.055 G
Total 0.684 G 0.055 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 Beets (Beets, raw) .

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FAQ

Does olives or beets contain more calories in 100 grams?
Olive is high in calories and beet has 60% less calories than olive - olive has 116 calories in 100g and beet has 43 calories.

Does olives or beets have more carbohydrates?
By weight, olives and beets contain similar amounts of carbs - olive has 6g of carbs for 100g and beet has 9.6g of carbohydrates.

Does olives or beets contain more calcium?
Olive is a rich source of calcium and it has 450% more calcium than beet - olive has 88mg of calcium in 100 grams and beet has 16mg of calcium.

Does olives or beets contain more iron?
Olive is an abundant source of iron and it has 690% more iron than beet - olive has 6.3mg of iron in 100 grams and beet has 0.8mg of iron.

Does olives or beets contain more potassium?
Beet is a rich source of potassium and it has 39 times more potassium than olive - olive has 8mg of potassium in 100 grams and beet has 325mg of potassium.