Salmon vs. Olives
Nutrition comparison of Salmon and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and olives:
- Both olives and salmon are high in calories.
- Olive has signficantly more dietary fiber than salmon.
- Olive is an excellent source of calcium and iron.
- Salmon has 64% less saturated fat than olive.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and salmon are high in calories. Olive is very similar to olive for calories - olive has 116 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to olives per calorie. Salmon has a macronutrient ratio of 67:0:33 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Olives | |
|---|---|---|
| Protein | 67% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 33% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than olive - olive has 6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Olive has signficantly more dietary fiber than salmon - olive has 1.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 23 times more protein than olive - olive has 0.84g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 64% less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and olives are low in trans fat - salmon has 0.03g of trans fat per 100 grams and olive does not contain significant amounts.
cholesterol
Olive has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than salmon - olive has 0.9mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Olives and salmon contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than olive - salmon has 435iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Vitamin E
Olives and salmon contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Olives and salmon contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Salmon | Olives | |
|---|---|---|
| Thiamin | 0.08 MG | 0.003 MG |
| Riboflavin | 0.105 MG | ~ |
| Niacin | 7.995 MG | 0.037 MG |
| Pantothenic acid | 1.03 MG | 0.015 MG |
| Vitamin B6 | 0.611 MG | 0.009 MG |
| Folate | 4 UG | ~ |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 11 times more calcium than salmon - olive has 88mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Olive is an excellent source of iron and it has 15 times more iron than salmon - olive has 6.3mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 44 times more potassium than olive - olive has 8mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than salmon per 100 grams.
| Salmon | Olives | |
|---|---|---|
| other omega 6 | 0.006 G | 0.055 G |
| linoleic acid | 0.081 G | 0.629 G |
| Total | 0.087 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.
Salmon 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 salmon contain more calories in 100 grams?Both olives and salmon are high in calories. Olive is quite similar to olive for calories - olive has 116 calories in 100g and salmon has 127 calories.
Is olives or salmon better for protein?
Salmon is a fantastic source of protein and it has 23 times more protein than olive - olive has 0.84g of protein per 100 grams and salmon has 20.5g of protein.
Does olives or salmon contain more calcium?
Olive is a rich source of calcium and it has 11 times more calcium than salmon - olive has 88mg of calcium in 100 grams and salmon has 7mg of calcium.
Does olives or salmon contain more iron?
Olive is an abundant source of iron and it has 15 times more iron than salmon - olive has 6.3mg of iron in 100 grams and salmon has 0.38mg of iron.
Does olives or salmon contain more potassium?
Salmon is a rich source of potassium and it has 44 times more potassium than olive - olive has 8mg of potassium in 100 grams and salmon has 366mg of potassium.