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.
Detailed nutritional comparison of olives and bittersweet chocolate 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Bittersweet Chocolate src

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 3:19:78 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Bittersweet Chocolate
Protein 3% 9%
Carbohydrates 19% 18%
Fat 78% 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 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 Bittersweet Chocolate .

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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.