Olives vs. Spirulina
Nutrition comparison of Olives and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and spirulina:
- Both olives and spirulina are high in calcium, calories and iron.
- Olive has 75% less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than olive.
- Spirulina is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and spirulina are high in calories. Spirulina has 150% more calories than olive - olive has 116 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, olives is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Olives has a macronutrient ratio of 4:19:77 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Spirulina | |
|---|---|---|
| Protein | 4% | 59% |
| Carbohydrates | 19% | 25% |
| Fat | 77% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 75% less carbohydrates than spirulina - olive has 6g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 125% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Olive has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Spirulina is an excellent source of protein and it has 67 times more protein than olive - olive has 0.84g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Olives and spirulina contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Olives and spirulina contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 203% more Vitamin E than olive - olive has 1.7mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 17 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Spirulina | |
|---|---|---|
| Thiamin | 0.003 MG | 2.38 MG |
| Riboflavin | ~ | 3.67 MG |
| Niacin | 0.037 MG | 12.82 MG |
| Pantothenic acid | 0.015 MG | 3.48 MG |
| Vitamin B6 | 0.009 MG | 0.364 MG |
| Folate | ~ | 94 UG |
Minerals
calcium
Both olives and spirulina are high in calcium. Spirulina has 36% more calcium than olive - olive has 88mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both olives and spirulina are high in iron. Spirulina has 354% more iron than olive - olive has 6.3mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 169 times more potassium than olive - olive has 8mg of potassium per 100 grams and spirulina has 1363mg 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, both olives and spirulina contain significant amounts of beta-carotene.
| Olives | Spirulina | |
|---|---|---|
| beta-carotene | 198 UG | 342 UG |
| lutein + zeaxanthin | 510 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both olives and spirulina contain significant amounts of linoleic acid.
| Olives | Spirulina | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 1.254 G |
| Total | 0.684 G | 1.254 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.
Olives g
()
|
Daily Values (%) |
Spirulina 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 spirulina contain more calories in 100 grams?Both olives and spirulina are high in calories. Spirulina has 150% more calories than olive - olive has 116 calories in 100g and spirulina has 290 calories.
Is olives or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 67 times more protein than olive - olive has 0.84g of protein per 100 grams and spirulina has 57.5g of protein.
Does olives or spirulina contain more calcium?
Both olives and spirulina are high in calcium. Spirulina has 40% more calcium than olive - olive has 88mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does olives or spirulina contain more iron?
Both olives and spirulina are high in iron. Spirulina has 350% more iron than olive - olive has 6.3mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does olives or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 169 times more potassium than olive - olive has 8mg of potassium in 100 grams and spirulina has 1363mg of potassium.