Olives vs. Bittersweet Chocolate
Nutrition comparison of Olives and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and bittersweet chocolate:
- Both bittersweet chocolate and olives are high in calcium, calories and iron.
- Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Bittersweet chocolate is an excellent source of dietary fiber, potassium and protein.
- Olive has signficantly less carbohydrates than bittersweet chocolate.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and olives are high in calories. Bittersweet chocolate has 453% more calories than olive - bittersweet chocolate has 642 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is lighter in protein, heavier in fat and similar to bittersweet chocolate for carbs. Olives has a macronutrient ratio of 4:19:77 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Bittersweet Chocolate | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 19% | 18% |
| Fat | 77% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has 938% more dietary fiber than olive - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Bittersweet chocolate and olives contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 16 times more protein than olive - bittersweet chocolate has 14.3g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and olive has 93% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
cholesterol
Both bittersweet chocolate and olives are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than bittersweet chocolate - olive has 0.9mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than bittersweet chocolate - olive has 17ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and olives contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Bittersweet chocolate and olives contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both olives and bittersweet chocolate contain significant amounts of Vitamin B6.
| Olives | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.003 MG | 0.147 MG |
| Riboflavin | ~ | 0.1 MG |
| Niacin | 0.037 MG | 1.355 MG |
| Pantothenic acid | 0.015 MG | 0.168 MG |
| Vitamin B6 | 0.009 MG | 0.027 MG |
| Folate | ~ | 28 UG |
Minerals
calcium
Both bittersweet chocolate and olives are high in calcium. Bittersweet chocolate has 15% more calcium than olive - bittersweet chocolate has 101mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Both bittersweet chocolate and olives are high in iron. Bittersweet chocolate has 177% more iron than olive - bittersweet chocolate has 17.4mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 102 times more potassium than olive - bittersweet chocolate has 830mg of potassium per 100 grams and olive has 8mg 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 | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 198 UG | ~ |
| lutein + zeaxanthin | 510 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than olive per 100 grams.
| Olives | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.055 G | 0.553 G |
| linoleic acid | 0.629 G | 1.435 G |
| Total | 0.684 G | 1.988 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Olives g
()
|
Daily Values (%) |
Bittersweet Chocolate 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 % |
|
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 % |
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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 bittersweet chocolate or olives contain more calories in 100 grams?Both bittersweet chocolate and olives are high in calories. Bittersweet chocolate has 450% more calories than olive - bittersweet chocolate has 642 calories in 100g and olive has 116 calories.
Does bittersweet chocolate or olives contain more calcium?
Both bittersweet chocolate and olives are high in calcium. Bittersweet chocolate has 20% more calcium than olive - bittersweet chocolate has 101mg of calcium in 100 grams and olive has 88mg of calcium.
Does bittersweet chocolate or olives contain more iron?
Both bittersweet chocolate and olives are high in iron. Bittersweet chocolate has 180% more iron than olive - bittersweet chocolate has 17.4mg of iron in 100 grams and olive has 6.3mg of iron.
Does bittersweet chocolate or olives contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 102 times more potassium than olive - bittersweet chocolate has 830mg of potassium in 100 grams and olive has 8mg of potassium.