Olive Oil vs. Olives
Nutrition comparison of Olive Oil and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and olives:
- Both olives and olive oil are high in calories.
- Olive has more Vitamin B6.
- Olive has signficantly more dietary fiber than olive oil.
- Olive is an excellent source of calcium and iron.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and olive oil are high in calories. Olive oil has 662% more calories than olive - olive has 116 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and much heavier in fat compared to olives per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Olives | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than olive - olive has 6g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Olive has signficantly more dietary fiber than olive oil - olive has 1.6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Olive has more protein than olive oil - olive has 0.84g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and olive has 83% less saturated fat than olive oil - olive has 2.3g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Olive has more Vitamin C than olive oil - olive has 0.9mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than olive oil - olive has 17ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 770% more Vitamin E than olive - olive has 1.7mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 42 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Olive has more Vitamin B6.
| Olive Oil | Olives | |
|---|---|---|
| Thiamin | ~ | 0.003 MG |
| Niacin | ~ | 0.037 MG |
| Pantothenic acid | ~ | 0.015 MG |
| Vitamin B6 | ~ | 0.009 MG |
Minerals
calcium
Olive is an excellent source of calcium and it has 87 times more calcium than olive oil - olive has 88mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Olive is an excellent source of iron and it has 10 times more iron than olive oil - olive has 6.3mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Olives and olive oil contain similar amounts of potassium - olive has 8mg of potassium per 100 grams and olive oil has 1mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than olive per 100 grams.
| Olive Oil | Olives | |
|---|---|---|
| other omega 6 | 0.414 G | 0.055 G |
| linoleic acid | 9.762 G | 0.629 G |
| Total | 10.176 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.
Olive Oil 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 olives or olive oil contain more calories in 100 grams?Both olives and olive oil are high in calories. Olive oil has 660% more calories than olive - olive has 116 calories in 100g and olive oil has 884 calories.
Does olives or olive oil contain more calcium?
Olive is a rich source of calcium and it has 87 times more calcium than olive oil - olive has 88mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does olives or olive oil contain more iron?
Olive is an abundant source of iron and it has 10 times more iron than olive oil - olive has 6.3mg of iron in 100 grams and olive oil has 0.56mg of iron.