Olives vs. Artichoke
Nutrition comparison of Olives and Artichoke
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
artichoke
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and artichoke:
- Both olives and artichoke are high in calcium.
- Artichoke has 62.3 times less saturated fat than olive.
- Artichoke has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Artichoke has signficantly more Vitamin C than olive.
- Artichoke is an excellent source of dietary fiber and potassium.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Artichoke (Artichokes, (globe or french), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and artichoke has 59% less calories than olive - olive has 116 calories per 100 grams and artichoke has 47 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to artichoke per calorie. Olives has a macronutrient ratio of 4:19:77 and for artichoke, 23:74:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Artichoke | |
|---|---|---|
| Protein | 4% | 23% |
| Carbohydrates | 19% | 74% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and artichoke contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and artichoke has 10.5g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 238% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and artichoke has 5.4g of dietary fiber.
sugar
Artichoke and olives contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Artichoke has 289% more protein than olive - olive has 0.84g of protein per 100 grams and artichoke has 3.3g of protein.
Fat
saturated fat
Artichoke has 62.3 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and artichoke has 0.04g of saturated fat.
Vitamins
Vitamin C
Artichoke has signficantly more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and artichoke has 11.7mg of Vitamin C.
Vitamin A
Olives and artichoke contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and artichoke has 1ug of Vitamin A.
Vitamin E
Olive has 768% more Vitamin E than artichoke - olive has 1.7mg of Vitamin E per 100 grams and artichoke has 0.19mg of Vitamin E.
Vitamin K
Olives and artichoke contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and artichoke has 14.8ug of Vitamin K.
The B Vitamins
Artichoke has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Artichoke | |
|---|---|---|
| Thiamin | 0.003 MG | 0.072 MG |
| Riboflavin | ~ | 0.066 MG |
| Niacin | 0.037 MG | 1.046 MG |
| Pantothenic acid | 0.015 MG | 0.338 MG |
| Vitamin B6 | 0.009 MG | 0.116 MG |
| Folate | ~ | 68 UG |
Minerals
calcium
Both olives and artichoke are high in calcium. Olive has 100% more calcium than artichoke - olive has 88mg of calcium per 100 grams and artichoke has 44mg of calcium.
iron
Olive is an excellent source of iron and it has 391% more iron than artichoke - olive has 6.3mg of iron per 100 grams and artichoke has 1.3mg of iron.
potassium
Artichoke is an excellent source of potassium and it has 45 times more potassium than olive - olive has 8mg of potassium per 100 grams and artichoke has 370mg 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, both olives and artichoke contain significant amounts of luteolin.
| Olives | Artichoke | |
|---|---|---|
| luteolin | 2.8 mg | 2.3 mg |
| apigenin | ~ | 7.48 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, both olives and artichoke contain significant amounts of lutein + zeaxanthin.
| Olives | Artichoke | |
|---|---|---|
| beta-carotene | 198 UG | 8 UG |
| lutein + zeaxanthin | 510 UG | 464 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than artichoke per 100 grams.
| Olives | Artichoke | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.046 G |
| Total | 0.684 G | 0.046 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 (%) |
Artichoke g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 artichoke contain more calories in 100 grams?Olive is high in calories and artichoke has 60% less calories than olive - olive has 116 calories in 100g and artichoke has 47 calories.
Does olives or artichoke have more carbohydrates?
By weight, olives and artichoke contain similar amounts of carbs - olive has 6g of carbs for 100g and artichoke has 10.5g of carbohydrates.
Does olives or artichoke contain more calcium?
Both olives and artichoke are high in calcium. Olive has 100% more calcium than artichoke - olive has 88mg of calcium in 100 grams and artichoke has 44mg of calcium.
Does olives or artichoke contain more iron?
Olive is an abundant source of iron and it has 390% more iron than artichoke - olive has 6.3mg of iron in 100 grams and artichoke has 1.3mg of iron.
Does olives or artichoke contain more potassium?
Artichoke is a rich source of potassium and it has 45 times more potassium than olive - olive has 8mg of potassium in 100 grams and artichoke has 370mg of potassium.