Olives vs. Asparagus
Nutrition comparison of Olives and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and asparagus:
- Both asparagus and olives are high in iron.
- Asparagus has 55.9 times less saturated fat than olive.
- Asparagus has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Asparagus is a great source of dietary fiber and potassium.
- Olive is an excellent source of calcium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and asparagus has 83% less calories than olive - asparagus has 20 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Olives has a macronutrient ratio of 3:19:78 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Asparagus | |
|---|---|---|
| Protein | 3% | 34% |
| Carbohydrates | 19% | 61% |
| Fat | 78% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and olives contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 31% more dietary fiber than olive - asparagus has 2.1g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Asparagus and olives contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Asparagus has 55.9 times less saturated fat than olive - asparagus has 0.04g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Asparagus has 522% more Vitamin C than olive - asparagus has 5.6mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Asparagus has 124% more Vitamin A than olive - asparagus has 38ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Asparagus and olives contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Asparagus has 28 times more Vitamin K than olive - asparagus has 41.6ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Asparagus | |
|---|---|---|
| Thiamin | 0.003 MG | 0.143 MG |
| Riboflavin | ~ | 0.141 MG |
| Niacin | 0.037 MG | 0.978 MG |
| Pantothenic acid | 0.015 MG | 0.274 MG |
| Vitamin B6 | 0.009 MG | 0.091 MG |
| Folate | ~ | 52 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 267% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Both asparagus and olives are high in iron. Olive has 193% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Asparagus is a great source of potassium and it has 24 times more potassium than olive - asparagus has 202mg of potassium per 100 grams and olive has 8mg 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 asparagus per 100 grams, however, asparagus contains more isorhamnetin, kaempferol and quercetin than olive per 100 grams.
| Olives | Asparagus | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| isorhamnetin | ~ | 5.7 mg |
| kaempferol | ~ | 1.39 mg |
| Quercetin | ~ | 13.98 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 asparagus contain significant amounts of lutein + zeaxanthin.
| Olives | Asparagus | |
|---|---|---|
| beta-carotene | 198 UG | 449 UG |
| lutein + zeaxanthin | 510 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than asparagus per 100 grams.
| Olives | Asparagus | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.04 G |
| Total | 0.684 G | 0.04 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 (%) |
Asparagus 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 % |
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5% | iron | 5% |
|
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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 asparagus or olives contain more calories in 100 grams?Olive is high in calories and asparagus has 80% less calories than olive - asparagus has 20 calories in 100g and olive has 116 calories.
Is asparagus or olives better for protein?
Asparagus and olives contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and olive has 0.84g of protein.
Does asparagus or olives have more carbohydrates?
By weight, asparagus and olives contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and olive has 6g of carbohydrates.
Does asparagus or olives contain more calcium?
Olive is a rich source of calcium and it has 270% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and olive has 88mg of calcium.
Does asparagus or olives contain more iron?
Both asparagus and olives are high in iron. Olive has 190% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and olive has 6.3mg of iron.