Olives vs. Yellow Mustard

Nutrition comparison of Olives and Yellow Mustard


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

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

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

  • Both olives and yellow mustard are high in calcium.
  • Olive is an excellent source of iron.
  • Yellow mustard has 9.6 times less saturated fat than olive.
  • Yellow mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Yellow mustard has signficantly more potassium than olive.
  • Yellow mustard is an excellent source of dietary fiber.
Detailed nutritional comparison of olives and yellow mustard 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 Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Yellow Mustard src

Calories and Carbs

calories

Olive is high in calories and yellow mustard has 48% less calories than olive - olive has 116 calories per 100 grams and yellow mustard has 60 calories.

For macronutrient ratios, olives is lighter in protein, lighter in carbs and much heavier in fat compared to yellow mustard per calorie. Olives has a macronutrient ratio of 3:19:78 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Yellow Mustard
Protein 3% 22%
Carbohydrates 19% 34%
Fat 78% 44%
Alcohol ~ ~

carbohydrates

Olives and yellow mustard contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.

dietary fiber

Yellow mustard is an excellent source of dietary fiber and it has 150% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.

sugar

Yellow mustard and olives contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Yellow mustard has 345% more protein than olive - olive has 0.84g of protein per 100 grams and yellow mustard has 3.7g of protein.

Fat

saturated fat

Yellow mustard has 9.6 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.

trans fat

Both yellow mustard and olives are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and olive does not contain significant amounts.

Vitamins

Vitamin C

Olives and yellow mustard contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.

Vitamin A

Olives and yellow mustard contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.

Vitamin E

Olives and yellow mustard contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Olives Yellow Mustard
Thiamin 0.003 MG 0.177 MG
Riboflavin ~ 0.07 MG
Niacin 0.037 MG 0.565 MG
Pantothenic acid 0.015 MG 0.254 MG
Vitamin B6 0.009 MG 0.07 MG
Folate ~ 7 UG

Minerals

calcium

Both olives and yellow mustard are high in calcium. Olive has 40% more calcium than yellow mustard - olive has 88mg of calcium per 100 grams and yellow mustard has 63mg of calcium.

iron

Olive is an excellent source of iron and it has 290% more iron than yellow mustard - olive has 6.3mg of iron per 100 grams and yellow mustard has 1.6mg of iron.

potassium

Yellow mustard has signficantly more potassium than olive - olive has 8mg of potassium per 100 grams and yellow mustard has 152mg 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 Yellow Mustard
beta-carotene 198 UG 51 UG
lutein + zeaxanthin 510 UG 113 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both olives and yellow mustard contain significant amounts of linoleic acid.

Olives Yellow Mustard
other omega 6 ~ 0.01 G
linoleic acid 0.629 G 0.363 G
Total 0.629 G 0.373 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 Yellow Mustard (Mustard, prepared, yellow) .

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FAQ

Does olives or yellow mustard contain more calories in 100 grams?
Olive is high in calories and yellow mustard has 50% less calories than olive - olive has 116 calories in 100g and yellow mustard has 60 calories.

Does olives or yellow mustard have more carbohydrates?
By weight, olives and yellow mustard contain similar amounts of carbs - olive has 6g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.

Does olives or yellow mustard contain more calcium?
Both olives and yellow mustard are high in calcium. Olive has 40% more calcium than yellow mustard - olive has 88mg of calcium in 100 grams and yellow mustard has 63mg of calcium.

Does olives or yellow mustard contain more iron?
Olive is an abundant source of iron and it has 290% more iron than yellow mustard - olive has 6.3mg of iron in 100 grams and yellow mustard has 1.6mg of iron.

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