Avocado vs. Olives
Nutrition comparison of Avocado and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and olives:
- Both olives and avocado are high in calories.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Olive has more beta-carotene than avocado, however, avocado contains more alpha-carotene than olive.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and avocado are high in calories. Avocado has 44% more calories than olive - olive has 116 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is similar to olives for protein, carbs and fat. Avocado has a macronutrient ratio of 4:19:77 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Olives | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 19% |
| Fat | 77% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and avocado contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 325% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and olives contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and avocado contain similar amounts of protein - olive has 0.84g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Olives and avocado contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 878% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Olives and avocado contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Olives and avocado contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Olives and avocado contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Olives | |
|---|---|---|
| Thiamin | 0.075 MG | 0.003 MG |
| Riboflavin | 0.143 MG | ~ |
| Niacin | 1.912 MG | 0.037 MG |
| Pantothenic acid | 1.463 MG | 0.015 MG |
| Vitamin B6 | 0.287 MG | 0.009 MG |
| Folate | 89 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 577% more calcium than avocado - olive has 88mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Olive is an excellent source of iron and it has 930% more iron than avocado - olive has 6.3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 62 times more potassium than olive - olive has 8mg of potassium per 100 grams and avocado has 507mg 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, olive has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene than olive per 100 grams. Both avocado and olives contain significant amounts of lutein + zeaxanthin.
| Avocado | Olives | |
|---|---|---|
| beta-carotene | 63 UG | 198 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than olive per 100 grams.
| Avocado | Olives | |
|---|---|---|
| linoleic acid | 1.674 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 1.674 G | 0.684 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.
Avocado g
()
|
Daily Values (%) |
Olives 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 avocado contain more calories in 100 grams?Both olives and avocado are high in calories. Avocado has 40% more calories than olive - olive has 116 calories in 100g and avocado has 167 calories.
Does olives or avocado contain more calcium?
Olive is a rich source of calcium and it has 580% more calcium than avocado - olive has 88mg of calcium in 100 grams and avocado has 13mg of calcium.
Does olives or avocado contain more iron?
Olive is an abundant source of iron and it has 930% more iron than avocado - olive has 6.3mg of iron in 100 grams and avocado has 0.61mg of iron.
Does olives or avocado contain more potassium?
Avocado is a rich source of potassium and it has 62 times more potassium than olive - olive has 8mg of potassium in 100 grams and avocado has 507mg of potassium.