Olives vs. Pecan

Nutrition comparison of Olives and Pecan


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

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

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

  • Both olives and pecan are high in calcium, calories and iron.
  • Olive has 56% less carbohydrates than pecan.
  • Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pecan is a great source of protein.
  • Pecan is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of olives and pecan 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: Olives (Olives, ripe, canned (small-extra large)) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Pecan src

Calories and Carbs

calories

Both olives and pecan are high in calories. Pecan has 496% more calories than olive - olive has 116 calories per 100 grams and pecan has 691 calories.

For macronutrient ratios, olives is heavier in carbs, lighter in fat and similar to pecan for protein. Olives has a macronutrient ratio of 3:19:78 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Pecan
Protein 3% 5%
Carbohydrates 19% 8%
Fat 78% 88%
Alcohol ~ ~

carbohydrates

Olive has 56% less carbohydrates than pecan - olive has 6g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.

dietary fiber

Pecan is an excellent source of dietary fiber and it has 500% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.

sugar

Olive has less sugar than pecan - pecan has 4g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Pecan is a great source of protein and it has 992% more protein than olive - olive has 0.84g of protein per 100 grams and pecan has 9.2g of protein.

Fat

saturated fat

Pecan is high in saturated fat and olive has 63% less saturated fat than pecan - olive has 2.3g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.

Vitamins

Vitamin C

Olives and pecan contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.

Vitamin A

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

Vitamin E

Olives and pecan contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.

Vitamin K

Olives and pecan contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.

The B Vitamins

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

Olives Pecan
Thiamin 0.003 MG 0.66 MG
Riboflavin ~ 0.13 MG
Niacin 0.037 MG 1.167 MG
Pantothenic acid 0.015 MG 0.863 MG
Vitamin B6 0.009 MG 0.21 MG
Folate ~ 22 UG

Minerals

calcium

Both olives and pecan are high in calcium. Olive has 26% more calcium than pecan - olive has 88mg of calcium per 100 grams and pecan has 70mg of calcium.

iron

Both olives and pecan are high in iron. Olive has 148% more iron than pecan - olive has 6.3mg of iron per 100 grams and pecan has 2.5mg of iron.

potassium

Pecan is an excellent source of potassium and it has 50 times more potassium than olive - olive has 8mg of potassium per 100 grams and pecan has 410mg 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,

Olives Pecan
beta-carotene 198 UG 29 UG
lutein + zeaxanthin 510 UG 17 UG

Omega-3 and Omega-6

omega 6s

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

Olives Pecan
other omega 6 0.055 G 0.069 G
linoleic acid 0.629 G 20.628 G
Total 0.684 G 20.697 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Olives or Pecan .

Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Pecan (Nuts, pecans) .

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FAQ

Does olives or pecan contain more calories in 100 grams?
Both olives and pecan are high in calories. Pecan has 500% more calories than olive - olive has 116 calories in 100g and pecan has 691 calories.

Does olives or pecan contain more calcium?
Both olives and pecan are high in calcium. Olive has 30% more calcium than pecan - olive has 88mg of calcium in 100 grams and pecan has 70mg of calcium.

Does olives or pecan contain more iron?
Both olives and pecan are high in iron. Olive has 150% more iron than pecan - olive has 6.3mg of iron in 100 grams and pecan has 2.5mg of iron.

Does olives or pecan contain more potassium?
Pecan is a rich source of potassium and it has 50 times more potassium than olive - olive has 8mg of potassium in 100 grams and pecan has 410mg of potassium.

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