Dates vs. Olives
Nutrition comparison of Dates and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and olives:
- Both dates and olives are high in calcium and calories.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of dietary fiber and potassium.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and olives are high in calories. Date has 139% more calories than olive - date has 277 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to olives for protein. Dates has a macronutrient ratio of 2:98:0 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Olives | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 98% | 19% |
| Fat | ~ | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and olive has 92% less carbohydrates than date - date has 75g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 319% more dietary fiber than olive - date has 6.7g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Date is high in sugar and olive has less sugar than date - date has 66.5g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Dates and olives contain similar amounts of protein - date has 1.8g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Date has less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than date - olive has 0.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and olives contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Olive has more Vitamin E than date - olive has 1.7mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and olives contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Olives | |
|---|---|---|
| Thiamin | 0.05 MG | 0.003 MG |
| Riboflavin | 0.06 MG | ~ |
| Niacin | 1.61 MG | 0.037 MG |
| Pantothenic acid | 0.805 MG | 0.015 MG |
| Vitamin B6 | 0.249 MG | 0.009 MG |
| Folate | 15 UG | ~ |
Minerals
calcium
Both dates and olives are high in calcium. Olive has 38% more calcium than date - date has 64mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 598% more iron than date - date has 0.9mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Date is an excellent source of potassium and it has 86 times more potassium than olive - date has 696mg of potassium per 100 grams and olive has 8mg of potassium.
Antioxidants and Phytonutrients
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.
Dates g
()
|
Daily Values (%) |
Olives 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 dates or olives contain more calories in 100 grams?Both dates and olives are high in calories. Date has 140% more calories than olive - date has 277 calories in 100g and olive has 116 calories.
Does dates or olives have more carbohydrates?
By weight, date is high in carbohydrates and olive has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and olive has 6g of carbohydrates.
Does dates or olives contain more calcium?
Both dates and olives are high in calcium. Olive has 40% more calcium than date - date has 64mg of calcium in 100 grams and olive has 88mg of calcium.
Does dates or olives contain more iron?
Olive is an abundant source of iron and it has 600% more iron than date - date has 0.9mg of iron in 100 grams and olive has 6.3mg of iron.
Does dates or olives contain more potassium?
Date is a rich source of potassium and it has 86 times more potassium than olive - date has 696mg of potassium in 100 grams and olive has 8mg of potassium.