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.
Detailed nutritional comparison of dates and olives 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: Dates (Dates, medjool) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Olives src

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 2:97:1 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Olives
Protein 2% 3%
Carbohydrates 97% 19%
Fat 1% 78%
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

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,

Dates Olives
beta-carotene 89 UG 198 UG
lutein + zeaxanthin 23 UG 510 UG



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Olives .

Note: The specific food items compared are: Dates (Dates, medjool) and Olives (Olives, ripe, canned (small-extra large)) .

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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.