Whole Wheat Bread vs. Olives

Nutrition comparison of Whole Wheat Bread and Olives


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

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

For a quick recap of significant nutrients and differences in whole wheat bread and olives:

  • Both whole wheat bread and olives are high in calcium, calories and iron.
  • Whole wheat bread has 62% less saturated fat than olive.
  • Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Whole wheat bread is a great source of potassium.
  • Whole wheat bread is an excellent source of dietary fiber and protein.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Olives src

Calories and Carbs

calories

Both whole wheat bread and olives are high in calories. Whole wheat bread has 128% more calories than olive - whole wheat bread has 265 calories per 100 grams and olive has 116 calories.

Whole Wheat Bread Olives
Protein 20% 4%
Carbohydrates 65% 19%
Fat 14% 77%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and olive has 86% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and olive has 6g of carbohydrates.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has 363% more dietary fiber than olive - whole wheat bread has 7.4g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.

sugar

Olive has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 14 times more protein than olive - whole wheat bread has 13.4g of protein per 100 grams and olive has 0.84g of protein.

Fat

saturated fat

Whole wheat bread has 62% less saturated fat than olive - whole wheat bread has 0.87g of saturated fat per 100 grams and olive has 2.3g of saturated fat.

Vitamins

Vitamin C

Whole wheat bread and olives contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.

Vitamin A

Olive has more Vitamin A than whole wheat bread - olive has 17ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and olives contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.

Vitamin K

Whole wheat bread and olives contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Whole Wheat Bread Olives
Thiamin 0.279 MG 0.003 MG
Riboflavin 0.131 MG ~
Niacin 4.042 MG 0.037 MG
Pantothenic acid 0.336 MG 0.015 MG
Vitamin B6 0.263 MG 0.009 MG
Folate 75 UG ~

Minerals

calcium

Both whole wheat bread and olives are high in calcium. Whole wheat bread has 17% more calcium than olive - whole wheat bread has 103mg of calcium per 100 grams and olive has 88mg of calcium.

iron

Both whole wheat bread and olives are high in iron. Olive has 151% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and olive has 6.3mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 27 times more potassium than olive - whole wheat bread has 230mg 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,

Whole Wheat Bread Olives
beta-carotene 1 UG 198 UG
lutein + zeaxanthin 94 UG 510 UG

Omega-3 and Omega-6

omega 6s

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

Whole Wheat Bread Olives
other omega 6 0.002 G 0.055 G
linoleic acid 1.667 G 0.629 G
Total 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Olives (Olives, ripe, canned (small-extra large)) .

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FAQ

Does whole wheat bread or olives contain more calories in 100 grams?
Both whole wheat bread and olives are high in calories. Whole wheat bread has 130% more calories than olive - whole wheat bread has 265 calories in 100g and olive has 116 calories.

Does whole wheat bread or olives have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and olive has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and olive has 6g of carbohydrates.

Does whole wheat bread or olives contain more calcium?
Both whole wheat bread and olives are high in calcium. Whole wheat bread has 20% more calcium than olive - whole wheat bread has 103mg of calcium in 100 grams and olive has 88mg of calcium.

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