Olives vs. White Chocolate
Nutrition comparison of Olives and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and white chocolate:
- Both white chocolate and olives are high in calcium and calories.
- Olive has signficantly more dietary fiber than white chocolate.
- Olive is an excellent source of iron.
- White chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- White chocolate is a great source of potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and olives are high in calories. White chocolate has 365% more calories than olive - white chocolate has 539 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is much lighter in carbs, much heavier in fat and similar to white chocolate for protein. Olives has a macronutrient ratio of 4:19:77 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | White Chocolate | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 43% |
| Fat | 77% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and olive has 90% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
White chocolate is high in sugar and olive has less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
White chocolate has 599% more protein than olive - white chocolate has 5.9g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and olive has 88% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
cholesterol
Olive has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and olives contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
White chocolate and olives contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
White chocolate and olives contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
White chocolate and olives contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
White chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Olives | White Chocolate | |
|---|---|---|
| Thiamin | 0.003 MG | 0.063 MG |
| Riboflavin | ~ | 0.282 MG |
| Niacin | 0.037 MG | 0.745 MG |
| Pantothenic acid | 0.015 MG | 0.608 MG |
| Vitamin B6 | 0.009 MG | 0.056 MG |
| Folate | ~ | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and olives are high in calcium. White chocolate has 126% more calcium than olive - white chocolate has 199mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 25 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
White chocolate is a great source of potassium and it has 34 times more potassium than olive - white chocolate has 286mg of potassium per 100 grams and olive has 8mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both olives and white chocolate contain significant amounts of linoleic acid.
| Olives | White Chocolate | |
|---|---|---|
| other omega 6 | 0.055 G | 0.004 G |
| linoleic acid | 0.629 G | 0.91 G |
| Total | 0.684 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Olives g
()
|
Daily Values (%) |
White Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white chocolate or olives contain more calories in 100 grams?Both white chocolate and olives are high in calories. White chocolate has 370% more calories than olive - white chocolate has 539 calories in 100g and olive has 116 calories.
Does white chocolate or olives have more carbohydrates?
By weight, white chocolate is high in carbohydrates and olive has 90% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and olive has 6g of carbohydrates.
Does white chocolate or olives contain more calcium?
Both white chocolate and olives are high in calcium. White chocolate has 130% more calcium than olive - white chocolate has 199mg of calcium in 100 grams and olive has 88mg of calcium.
Does white chocolate or olives contain more iron?
Olive is an abundant source of iron and it has 25 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and olive has 6.3mg of iron.