Pasta vs. Olives
Nutrition comparison of Pasta and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and olives:
- Both olives and pasta are high in calories and iron.
- Olive is an excellent source of calcium.
- Pasta has 7.2 times less saturated fat than olive.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and pasta are high in calories. Pasta has 220% more calories than olive - olive has 116 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to olives per calorie. Pasta has a macronutrient ratio of 14:82:4 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Olives | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 82% | 19% |
| Fat | 4% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and olive has 92% less carbohydrates than pasta - olive has 6g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 100% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Olive has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Pasta is an excellent source of protein and it has 14 times more protein than olive - olive has 0.84g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Pasta has 7.2 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin C
Olive has more Vitamin C than pasta - olive has 0.9mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than pasta - olive has 17ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Olive has 14 times more Vitamin E than pasta - olive has 1.7mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Olives and pasta contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Olives | |
|---|---|---|
| Thiamin | 0.891 MG | 0.003 MG |
| Riboflavin | 0.4 MG | ~ |
| Niacin | 7.177 MG | 0.037 MG |
| Pantothenic acid | 0.431 MG | 0.015 MG |
| Vitamin B6 | 0.142 MG | 0.009 MG |
| Folate | 237 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 319% more calcium than pasta - olive has 88mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Both olives and pasta are high in iron. Olive has 90% more iron than pasta - olive has 6.3mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Pasta is a great source of potassium and it has 26 times more potassium than olive - olive has 8mg of potassium per 100 grams and pasta has 223mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pasta and olives contain significant amounts of linoleic acid.
| Pasta | Olives | |
|---|---|---|
| linoleic acid | 0.54 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.54 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.
Pasta g
()
|
Daily Values (%) |
Olives g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 pasta contain more calories in 100 grams?Both olives and pasta are high in calories. Pasta has 220% more calories than olive - olive has 116 calories in 100g and pasta has 371 calories.
Does olives or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and olive has 90% fewer carbohydrates than pasta - olive has 6g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does olives or pasta contain more calcium?
Olive is a rich source of calcium and it has 320% more calcium than pasta - olive has 88mg of calcium in 100 grams and pasta has 21mg of calcium.
Does olives or pasta contain more iron?
Both olives and pasta are high in iron. Olive has 90% more iron than pasta - olive has 6.3mg of iron in 100 grams and pasta has 3.3mg of iron.