Mango Juice vs. Olives
Nutrition comparison of Mango Juice and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and olives:
- Mango juice has 161.7 times less saturated fat than olive.
- Mango juice has more beta-carotene than olive, however, olive contains more lutein + zeaxanthin than mango juice.
- Mango juice has more niacin, pantothenic acid and folate.
- Mango juice is a great source of Vitamin C.
- Olive has 54% less carbohydrates than mango juice.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) 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 mango juice has 56% less calories than olive - mango juice has 51 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, mango juice is much heavier in carbs, much lighter in fat and similar to olives for protein. Mango juice has a macronutrient ratio of 1:98:1 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Olives | |
|---|---|---|
| Protein | 1% | 3% |
| Carbohydrates | 98% | 19% |
| Fat | 1% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 54% less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Olive has 433% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Mango juice and olives contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Mango juice has 161.7 times less saturated fat than olive - mango juice has 0.01g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 15 times more Vitamin C than olive - mango juice has 15.2mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Mango juice and olives contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Olive has 686% more Vitamin E than mango juice - mango juice has 0.21mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Mango juice and olives contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Mango juice has more niacin, pantothenic acid and folate. Both mango juice and olives contain significant amounts of Vitamin B6.
| Mango Juice | Olives | |
|---|---|---|
| Thiamin | 0.003 MG | 0.003 MG |
| Riboflavin | 0.003 MG | ~ |
| Niacin | 0.08 MG | 0.037 MG |
| Pantothenic acid | 0.07 MG | 0.015 MG |
| Vitamin B6 | 0.015 MG | 0.009 MG |
| Folate | 7 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 418% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 16 times more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Mango juice and olives contain similar amounts of potassium - mango juice has 24mg 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, mango juice has more beta-carotene than olive per 100 grams, however, olive contains more lutein + zeaxanthin than mango juice per 100 grams.
| Mango Juice | Olives | |
|---|---|---|
| beta-carotene | 402 UG | 198 UG |
| lutein + zeaxanthin | ~ | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than mango juice per 100 grams.
| Mango Juice | Olives | |
|---|---|---|
| linoleic acid | 0.003 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.003 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: Mango Juice (Mango nectar, canned) and Olives (Olives, ripe, canned (small-extra large)) .
Mango Juice 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 mango juice or olives contain more calories in 100 grams?Olive is high in calories and mango juice has 60% less calories than olive - mango juice has 51 calories in 100g and olive has 116 calories.
Does mango juice or olives have more carbohydrates?
By weight, olive has 50% fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and olive has 6g of carbohydrates.
Does mango juice or olives contain more calcium?
Olive is a rich source of calcium and it has 420% more calcium than mango juice - mango juice has 17mg of calcium in 100 grams and olive has 88mg of calcium.
Does mango juice or olives contain more iron?
Olive is an abundant source of iron and it has 16 times more iron than mango juice - mango juice has 0.36mg of iron in 100 grams and olive has 6.3mg of iron.