Olives vs. Worcestershire Sauce

Nutrition comparison of Olives and Worcestershire Sauce


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

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

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

  • Both olives and worcestershire sauce are high in calcium and iron.
  • Olive has 68% less carbohydrates than worcestershire sauce.
  • Olive has signficantly more dietary fiber than worcestershire sauce.
  • Worcestershire sauce has more thiamin, riboflavin, niacin and folate, however, olive contains more Vitamin B6.
  • Worcestershire sauce is a great source of Vitamin C.
  • Worcestershire sauce is an excellent source of potassium.
Detailed nutritional comparison of olives and worcestershire sauce 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 Worcestershire Sauce (Sauce, worcestershire) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Worcestershire Sauce src

Calories and Carbs

calories

Olive is high in calories and worcestershire sauce has 34% less calories than olive - olive has 116 calories per 100 grams and worcestershire sauce has 77 calories.

For macronutrient ratios, olives is much lighter in carbs, much heavier in fat and similar to worcestershire sauce for protein. Olives has a macronutrient ratio of 3:19:78 and for worcestershire sauce, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Worcestershire Sauce
Protein 3% ~
Carbohydrates 19% 100%
Fat 78% ~
Alcohol ~ ~

carbohydrates

Olive has 68% less carbohydrates than worcestershire sauce - olive has 6g of total carbs per 100 grams and worcestershire sauce has 19.2g of carbohydrates.

dietary fiber

Olive has signficantly more dietary fiber than worcestershire sauce - olive has 1.6g of dietary fiber per 100 grams and worcestershire sauce does not contain significant amounts.

sugar

Olive has less sugar than worcestershire sauce - worcestershire sauce has 10g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Olive has more protein than worcestershire sauce - olive has 0.84g of protein per 100 grams and worcestershire sauce does not contain significant amounts.

Fat

saturated fat

Worcestershire sauce has less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and worcestershire sauce does not contain significant amounts.

Vitamins

Vitamin C

Worcestershire sauce is a great source of Vitamin C and it has 13 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and worcestershire sauce has 13mg of Vitamin C.

Vitamin A

Olives and worcestershire sauce contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and worcestershire sauce has 5ug of Vitamin A.

Vitamin E

Olive has 19 times more Vitamin E than worcestershire sauce - olive has 1.7mg of Vitamin E per 100 grams and worcestershire sauce has 0.08mg of Vitamin E.

Vitamin K

Olives and worcestershire sauce contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and worcestershire sauce has 1ug of Vitamin K.

The B Vitamins

Worcestershire sauce has more thiamin, riboflavin, niacin and folate, however, olive contains more Vitamin B6.

Olives Worcestershire Sauce
Thiamin 0.003 MG 0.07 MG
Riboflavin ~ 0.13 MG
Niacin 0.037 MG 0.7 MG
Pantothenic acid 0.015 MG ~
Vitamin B6 0.009 MG ~
Folate ~ 8 UG

Minerals

calcium

Both olives and worcestershire sauce are high in calcium. Worcestershire sauce has 22% more calcium than olive - olive has 88mg of calcium per 100 grams and worcestershire sauce has 107mg of calcium.

iron

Both olives and worcestershire sauce are high in iron. Olive has 18% more iron than worcestershire sauce - olive has 6.3mg of iron per 100 grams and worcestershire sauce has 5.3mg of iron.

potassium

Worcestershire sauce is an excellent source of potassium and it has 99 times more potassium than olive - olive has 8mg of potassium per 100 grams and worcestershire sauce has 800mg 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,

Olives Worcestershire Sauce
beta-carotene 198 UG 43 UG
lutein + zeaxanthin 510 UG 48 UG
alpha-carotene ~ 1 UG



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 Olives or Worcestershire Sauce .

Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Worcestershire Sauce (Sauce, worcestershire) .

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FAQ

Does olives or worcestershire sauce contain more calories in 100 grams?
Olive is high in calories and worcestershire sauce has 30% less calories than olive - olive has 116 calories in 100g and worcestershire sauce has 77 calories.

Does olives or worcestershire sauce have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than worcestershire sauce - olive has 6g of carbs for 100g and worcestershire sauce has 19.2g of carbohydrates.

Does olives or worcestershire sauce contain more calcium?
Both olives and worcestershire sauce are high in calcium. Worcestershire sauce has 20% more calcium than olive - olive has 88mg of calcium in 100 grams and worcestershire sauce has 107mg of calcium.

Does olives or worcestershire sauce contain more iron?
Both olives and worcestershire sauce are high in iron. Olive has 20% more iron than worcestershire sauce - olive has 6.3mg of iron in 100 grams and worcestershire sauce has 5.3mg of iron.

Does olives or worcestershire sauce contain more potassium?
Worcestershire sauce is a rich source of potassium and it has 99 times more potassium than olive - olive has 8mg of potassium in 100 grams and worcestershire sauce has 800mg of potassium.