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.
Detailed nutritional comparison of pasta 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: Pasta (Pasta, dry, enriched) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Olives src

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, 3:19:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Olives
Protein 14% 3%
Carbohydrates 82% 19%
Fat 4% 78%
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

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,

Pasta Olives
lutein + zeaxanthin 18 UG 510 UG
beta-carotene ~ 198 UG

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 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 Pasta or Olives .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Olives (Olives, ripe, canned (small-extra large)) .

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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.

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