Olives vs. Edamame
Nutrition comparison of Olives and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and edamame:
- Both edamame and olives are high in calcium, calories and iron.
- Edamame has 73% less saturated fat than olive.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Edamame is a great source of protein.
- Edamame is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and olives are high in calories. Edamame has a little more calories (4%) than olive by weight - edamame has 121 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Olives has a macronutrient ratio of 3:19:78 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Edamame | |
|---|---|---|
| Protein | 3% | 37% |
| Carbohydrates | 19% | 27% |
| Fat | 78% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and olives contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 225% more dietary fiber than olive - edamame has 5.2g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Edamame is a great source of protein and it has 13 times more protein than olive - edamame has 11.9g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Edamame has 73% less saturated fat than olive - edamame has 0.62g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
trans fat
Both edamame and olives are low in trans fat - edamame has 0.01g of trans fat per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 578% more Vitamin C than olive - edamame has 6.1mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Edamame and olives contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Edamame and olives contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Edamame has 18 times more Vitamin K than olive - edamame has 26.7ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Edamame | |
|---|---|---|
| Thiamin | 0.003 MG | 0.2 MG |
| Riboflavin | ~ | 0.155 MG |
| Niacin | 0.037 MG | 0.915 MG |
| Pantothenic acid | 0.015 MG | 0.395 MG |
| Vitamin B6 | 0.009 MG | 0.1 MG |
| Folate | ~ | 311 UG |
Minerals
calcium
Both edamame and olives are high in calcium. Olive has 40% more calcium than edamame - edamame has 63mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Both edamame and olives are high in iron. Olive has 177% more iron than edamame - edamame has 2.3mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Edamame is an excellent source of potassium and it has 53 times more potassium than olive - edamame has 436mg 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, both olives and edamame contain significant amounts of beta-carotene.
| Olives | Edamame | |
|---|---|---|
| beta-carotene | 198 UG | 175 UG |
| lutein + zeaxanthin | 510 UG | 1619 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than olive per 100 grams.
| Olives | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.629 G | 1.792 G |
| Total | 0.629 G | 1.794 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 g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 edamame or olives contain more calories in 100 grams?Both edamame and olives are high in calories. Edamame has a little more calories ( 0%) than olive by weight - edamame has 121 calories in 100g and olive has 116 calories.
Is edamame or olives better for protein?
Edamame is a great source of protein and it has 13 times more protein than olive - edamame has 11.9g of protein per 100 grams and olive has 0.84g of protein.
Does edamame or olives contain more calcium?
Both edamame and olives are high in calcium. Olive has 40% more calcium than edamame - edamame has 63mg of calcium in 100 grams and olive has 88mg of calcium.
Does edamame or olives contain more iron?
Both edamame and olives are high in iron. Olive has 180% more iron than edamame - edamame has 2.3mg of iron in 100 grams and olive has 6.3mg of iron.
Does edamame or olives contain more potassium?
Edamame is a rich source of potassium and it has 53 times more potassium than olive - edamame has 436mg of potassium in 100 grams and olive has 8mg of potassium.