Grapefruit vs. Olives
Nutrition comparison of Grapefruit and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and olives:
- Grapefruit has 107.5 times less saturated fat than olive.
- Grapefruit has more beta-carotene and lycopene than olive, however, olive contains more lutein + zeaxanthin than grapefruit.
- Grapefruit has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Grapefruit is an excellent source of Vitamin C.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and grapefruit has 64% less calories than olive - olive has 116 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much heavier in carbs, much lighter in fat and similar to olives for protein. Grapefruit has a macronutrient ratio of 7:91:3 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Olives | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 91% | 19% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and grapefruit contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Olives and grapefruit contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Olive has less sugar than grapefruit - grapefruit has 6.9g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and grapefruit contain similar amounts of protein - olive has 0.84g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has 107.5 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 33 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 241% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Olive has 11 times more Vitamin E than grapefruit - olive has 1.7mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Olives and grapefruit contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Olives | |
|---|---|---|
| Thiamin | 0.043 MG | 0.003 MG |
| Riboflavin | 0.031 MG | ~ |
| Niacin | 0.204 MG | 0.037 MG |
| Pantothenic acid | 0.262 MG | 0.015 MG |
| Vitamin B6 | 0.053 MG | 0.009 MG |
| Folate | 13 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 300% more calcium than grapefruit - olive has 88mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Olive is an excellent source of iron and it has 77 times more iron than grapefruit - olive has 6.3mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Grapefruit has 15 times more potassium than olive - olive has 8mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit per 100 grams, however, grapefruit contains more quercetin than olive per 100 grams.
| Grapefruit | Olives | |
|---|---|---|
| luteolin | 0.6 mg | 2.8 mg |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 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, grapefruit has more beta-carotene and lycopene than olive per 100 grams, however, olive contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Grapefruit | Olives | |
|---|---|---|
| beta-carotene | 686 UG | 198 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Olives | |
|---|---|---|
| linoleic acid | 0.029 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.029 G | 0.684 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Olives (Olives, ripe, canned (small-extra large)) .
Grapefruit g
()
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Daily Values (%) |
Olives g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or grapefruit contain more calories in 100 grams?Olive is high in calories and grapefruit has 60% less calories than olive - olive has 116 calories in 100g and grapefruit has 42 calories.
Does olives or grapefruit have more carbohydrates?
By weight, olives and grapefruit contain similar amounts of carbs - olive has 6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does olives or grapefruit contain more calcium?
Olive is a rich source of calcium and it has 300% more calcium than grapefruit - olive has 88mg of calcium in 100 grams and grapefruit has 22mg of calcium.
Does olives or grapefruit contain more iron?
Olive is an abundant source of iron and it has 77 times more iron than grapefruit - olive has 6.3mg of iron in 100 grams and grapefruit has 0.08mg of iron.