Olives vs. Orange Juice
Nutrition comparison of Olives and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and orange juice:
- Olive has signficantly more dietary fiber than orange juice.
- Olive is an excellent source of calcium and iron.
- Orange juice has 93.9 times less saturated fat than olive.
- Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange juice has signficantly more potassium than olive.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and orange juice has 61% less calories than olive - olive has 116 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, olives is much lighter in carbs, much heavier in fat and similar to orange juice for protein. Olives has a macronutrient ratio of 3:19:78 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Orange Juice | |
|---|---|---|
| Protein | 3% | 6% |
| Carbohydrates | 19% | 90% |
| Fat | 78% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and orange juice contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than orange juice - olive has 1.6g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Olive has less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and orange juice contain similar amounts of protein - olive has 0.84g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Orange juice has 93.9 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 54 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Olives and orange juice contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Olive has 40 times more Vitamin E than orange juice - olive has 1.7mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Olives and orange juice contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Orange Juice | |
|---|---|---|
| Thiamin | 0.003 MG | 0.09 MG |
| Riboflavin | ~ | 0.03 MG |
| Niacin | 0.037 MG | 0.4 MG |
| Pantothenic acid | 0.015 MG | 0.19 MG |
| Vitamin B6 | 0.009 MG | 0.04 MG |
| Folate | ~ | 30 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 700% more calcium than orange juice - olive has 88mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Olive is an excellent source of iron and it has 30 times more iron than orange juice - olive has 6.3mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Orange juice has signficantly more potassium than olive - olive has 8mg of potassium per 100 grams and orange juice has 200mg 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 orange juice per 100 grams, however, orange juice contains more quercetin than olive per 100 grams.
| Olives | Orange Juice | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| myricetin | ~ | 0.05 mg |
| Quercetin | ~ | 0.25 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,
| Olives | Orange Juice | |
|---|---|---|
| beta-carotene | 198 UG | 33 UG |
| lutein + zeaxanthin | 510 UG | 115 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than orange juice per 100 grams.
| Olives | Orange Juice | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.029 G |
| Total | 0.684 G | 0.029 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: Olives (Olives, ripe, canned (small-extra large)) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Olives g
()
|
Daily Values (%) |
Orange Juice 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 orange juice contain more calories in 100 grams?Olive is high in calories and orange juice has 60% less calories than olive - olive has 116 calories in 100g and orange juice has 45 calories.
Does olives or orange juice have more carbohydrates?
By weight, olives and orange juice contain similar amounts of carbs - olive has 6g of carbs for 100g and orange juice has 10.4g of carbohydrates.
Does olives or orange juice contain more calcium?
Olive is a rich source of calcium and it has 700% more calcium than orange juice - olive has 88mg of calcium in 100 grams and orange juice has 11mg of calcium.
Does olives or orange juice contain more iron?
Olive is an abundant source of iron and it has 30 times more iron than orange juice - olive has 6.3mg of iron in 100 grams and orange juice has 0.2mg of iron.