Olives vs. Broccoli
Nutrition comparison of Olives and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and broccoli:
- Both olives and broccoli are high in calcium.
- Broccoli has 18.9 times less saturated fat than olive.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and broccoli has 71% less calories than olive - olive has 116 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Olives has a macronutrient ratio of 3:19:78 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Broccoli | |
|---|---|---|
| Protein | 3% | 28% |
| Carbohydrates | 19% | 65% |
| Fat | 78% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and broccoli contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 63% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Olive has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Broccoli has 236% more protein than olive - olive has 0.84g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Broccoli has 18.9 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 98 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Olives and broccoli contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Olives and broccoli contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 71 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Broccoli | |
|---|---|---|
| Thiamin | 0.003 MG | 0.071 MG |
| Riboflavin | ~ | 0.117 MG |
| Niacin | 0.037 MG | 0.639 MG |
| Pantothenic acid | 0.015 MG | 0.573 MG |
| Vitamin B6 | 0.009 MG | 0.175 MG |
| Folate | ~ | 63 UG |
Minerals
calcium
Both olives and broccoli are high in calcium. Olive has 87% more calcium than broccoli - olive has 88mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Olive is an excellent source of iron and it has 760% more iron than broccoli - olive has 6.3mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 38 times more potassium than olive - olive has 8mg of potassium per 100 grams and broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more kaempferol and quercetin than olive per 100 grams.
| Olives | Broccoli | |
|---|---|---|
| luteolin | 2.8 mg | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 mg |
| Quercetin | ~ | 3.26 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, both olives and broccoli contain significant amounts of beta-carotene.
| Olives | Broccoli | |
|---|---|---|
| beta-carotene | 198 UG | 361 UG |
| lutein + zeaxanthin | 510 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than broccoli per 100 grams.
| Olives | Broccoli | |
|---|---|---|
| other omega 6 | 0.055 G | 0.006 G |
| linoleic acid | 0.629 G | 0.049 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.
Olives 134g
(
cup
)
|
Daily Values (%) |
Broccoli 91g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 156KCAL 8% |
|
403% | calories | 5% |
|
31KCAL 2% | |
| 8.1G 3% |
|
35% | carbohydrates | 5% |
|
6G 2% | |
| 2.2G 9% |
|
5% | dietary fiber | 9% |
|
2.4G 10% | |
| 5% | sugar | >999% | 1.5G | ||||
| 15G 23% |
|
>999% | total fat | 5% |
|
0.34G 1% | |
| 3.1G 17% |
|
>999% | saturated fat | 5% |
|
0.1G 1% | |
| 10G | >999% | monounsaturated fat | 5% | 0.03G | |||
| 0.85G | 749% | polyunsaturated fat | 5% | 0.1G | |||
| 988MG 66% |
|
>999% | sodium | 5% |
|
30MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 23UG 3% |
|
5% | Vitamin A | 22% |
|
28UG 4% | |
| 1.2MG 2% |
|
5% | Vitamin C | >999% |
|
81MG 108% | |
| 118MG 12% |
|
174% | calcium | 5% |
|
43MG 4% | |
| 8.4MG 47% |
|
>999% | iron | 5% |
|
0.66MG 4% | |
| 5.4MG 2% |
|
5% | magnesium | 252% |
|
19MG 6% | |
| 11MG 1% |
|
5% | potassium | >999% |
|
288MG 13% | |
| 0MG 0.4% |
|
5% | thiamin (Vit B1) | >999% |
|
0.06MG 6% | |
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.11MG 10% | ||
| 0.05MG 0.4% |
|
5% | niacin (Vit B3) | >999% |
|
0.58MG 4% | |
| 0.01MG 1% |
|
5% | Vitamin B6 | >999% |
|
0.16MG 12% | |
| 0.02MG 0.4% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.52MG 10% | |
|
|
5% | folate (Vit B9) | >999% |
|
57UG 14% | ||
| 2.2MG 15% |
|
210% | Vitamin E | 5% |
|
0.71MG 5% | |
| 1.9UG 2% |
|
5% | Vitamin K | >999% |
|
92UG 103% | |
| 1.1G 2% |
|
5% | protein | 136% |
|
2.6G 5% | |
| 14MG 3% |
|
5% | choline | 21% |
|
17MG 4% | |
| 0.34MG 28% |
|
748% | copper | 5% |
|
0.04MG 4% | |
| 0.03MG 2% |
|
5% | manganese | 532% |
|
0.19MG 11% | |
| 4MG 1% |
|
5% | phosphorus | >999% |
|
60MG 9% | |
| 1.2UG 2% |
|
5% | selenium | 92% |
|
2.3UG 4% | |
| 0.3MG 4% |
|
5% | zinc | 23% |
|
0.37MG 5% | |
| 108G | 33% | Water | 5% | 81G | |||
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 broccoli contain more calories in 100 grams?Olive is high in calories and broccoli has 70% less calories than olive - olive has 116 calories in 100g and broccoli has 34 calories.
Does olives or broccoli have more carbohydrates?
By weight, olives and broccoli contain similar amounts of carbs - olive has 6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does olives or broccoli contain more calcium?
Both olives and broccoli are high in calcium. Olive has 90% more calcium than broccoli - olive has 88mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does olives or broccoli contain more iron?
Olive is an abundant source of iron and it has 760% more iron than broccoli - olive has 6.3mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does olives or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 38 times more potassium than olive - olive has 8mg of potassium in 100 grams and broccoli has 316mg of potassium.