Grapes vs. Olives

Nutrition comparison of Grapes and Olives


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of grapes versus olives (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in grapes and olives:

  • Grape has 41.2 times less saturated fat than olive.
  • Grape has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Grape has signficantly more potassium than olive.
  • Olive has 67% less carbohydrates than grape.
  • Olive has signficantly less sugar than grape.
  • Olive is an excellent source of calcium and iron.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Olives src

Calories and Carbs

calories

Olive is high in calories and grape has 41% less calories than olive - olive has 116 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is much heavier in carbs, much lighter in fat and similar to olives for protein. Grapes has a macronutrient ratio of 4:95:2 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Olives
Protein 4% 3%
Carbohydrates 95% 19%
Fat 2% 78%
Alcohol ~ ~

carbohydrates

Olive has 67% less carbohydrates than grape - olive has 6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Olive has 78% more dietary fiber than grape - olive has 1.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Olive has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Olives and grapes contain similar amounts of protein - olive has 0.84g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Grape has 41.2 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Olives and grapes contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Olives and grapes contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Olive has 768% more Vitamin E than grape - olive has 1.7mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Olives and grapes contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Grape has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Grapes Olives
Thiamin 0.069 MG 0.003 MG
Riboflavin 0.07 MG ~
Niacin 0.188 MG 0.037 MG
Pantothenic acid 0.05 MG 0.015 MG
Vitamin B6 0.086 MG 0.009 MG
Folate 2 UG ~

Minerals

calcium

Olive is an excellent source of calcium and it has 780% more calcium than grape - olive has 88mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Olive is an excellent source of iron and it has 16 times more iron than grape - olive has 6.3mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Grape has signficantly more potassium than olive - olive has 8mg of potassium per 100 grams and grape has 191mg 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,

Grapes Olives
beta-carotene 39 UG 198 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG 510 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, olive has more linoleic acid than grape per 100 grams.

Grapes Olives
linoleic acid 0.037 G 0.629 G
other omega 6 ~ 0.055 G
Total 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Olives (Olives, ripe, canned (small-extra large)) .

Grapes g

()
Daily Values (%)

Olives g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does olives or grapes contain more calories in 100 grams?
Olive is high in calories and grape has 40% less calories than olive - olive has 116 calories in 100g and grape has 69 calories.

Does olives or grapes have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than grape - olive has 6g of carbs for 100g and grape has 18.1g of carbohydrates.

Does olives or grapes contain more calcium?
Olive is a rich source of calcium and it has 780% more calcium than grape - olive has 88mg of calcium in 100 grams and grape has 10mg of calcium.

Does olives or grapes contain more iron?
Olive is an abundant source of iron and it has 16 times more iron than grape - olive has 6.3mg of iron in 100 grams and grape has 0.36mg of iron.

Compare Food