Olives vs. Tomato

Nutrition comparison of Olives and Tomato


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

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

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

  • Olive is an excellent source of calcium and iron.
  • Tomato has 80.3 times less saturated fat than olive.
  • Tomato has more beta-carotene, alpha-carotene and lycopene than olive, however, olive contains more lutein + zeaxanthin than tomato.
  • Tomato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Tomato is a great source of Vitamin C and potassium.
Detailed nutritional comparison of olives and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Tomato src

Calories and Carbs

calories

Olive is high in calories and tomato has 84% less calories than olive - olive has 116 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Olives has a macronutrient ratio of 4:19:77 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Tomato
Protein 4% 17%
Carbohydrates 19% 75%
Fat 77% 9%
Alcohol ~ ~

carbohydrates

Olives and tomato contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

dietary fiber

Olive has 33% more dietary fiber than tomato - olive has 1.6g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Olive has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Olives and tomato contain similar amounts of protein - olive has 0.84g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

Tomato has 80.3 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 14 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Tomato has 147% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Olives and tomato contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Olives and tomato contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Olives Tomato
Thiamin 0.003 MG 0.037 MG
Riboflavin ~ 0.019 MG
Niacin 0.037 MG 0.594 MG
Pantothenic acid 0.015 MG 0.089 MG
Vitamin B6 0.009 MG 0.08 MG
Folate ~ 15 UG

Minerals

calcium

Olive is an excellent source of calcium and it has 780% more calcium than tomato - olive has 88mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Olive is an excellent source of iron and it has 22 times more iron than tomato - olive has 6.3mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Tomato is a great source of potassium and it has 28 times more potassium than olive - olive has 8mg of potassium per 100 grams and tomato has 237mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, olive has more luteolin than tomato per 100 grams, however, tomato contains more quercetin than olive per 100 grams.

Olives Tomato
luteolin 2.8 mg ~
kaempferol ~ 0.09 mg
myricetin ~ 0.13 mg
Quercetin ~ 0.58 mg

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, tomato has more beta-carotene, alpha-carotene and lycopene than olive per 100 grams, however, olive contains more lutein + zeaxanthin than tomato per 100 grams.

Olives Tomato
beta-carotene 198 UG 449 UG
lutein + zeaxanthin 510 UG 123 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, olive has more linoleic acid than tomato per 100 grams.

Olives Tomato
other omega 6 0.055 G ~
linoleic acid 0.629 G 0.08 G
Total 0.684 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

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FAQ

Does olives or tomato contain more calories in 100 grams?
Olive is high in calories and tomato has 80% less calories than olive - olive has 116 calories in 100g and tomato has 18 calories.

Does olives or tomato have more carbohydrates?
By weight, olives and tomato contain similar amounts of carbs - olive has 6g of carbs for 100g and tomato has 3.9g of carbohydrates.

Does olives or tomato contain more calcium?
Olive is a rich source of calcium and it has 780% more calcium than tomato - olive has 88mg of calcium in 100 grams and tomato has 10mg of calcium.

Does olives or tomato contain more iron?
Olive is an abundant source of iron and it has 22 times more iron than tomato - olive has 6.3mg of iron in 100 grams and tomato has 0.27mg of iron.

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