Olives vs. Black Beans
Nutrition comparison of Olives and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and black beans:
- Black bean has 29.3 times less saturated fat than olive.
- Black bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Black bean is an excellent source of dietary fiber and potassium.
- Olive has 64% less carbohydrates than black bean.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and black bean has 22% less calories than olive - olive has 116 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Olives has a macronutrient ratio of 3:19:78 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Black Beans | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 19% | 71% |
| Fat | 78% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 64% less carbohydrates than black bean - olive has 6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 331% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and olives contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Black bean has 618% more protein than olive - olive has 0.84g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 29.3 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Olives and black beans contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than black bean - olive has 17ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Olives and black beans contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Olives and black beans contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Black Beans | |
|---|---|---|
| Thiamin | 0.003 MG | 0.14 MG |
| Riboflavin | ~ | 0.12 MG |
| Niacin | 0.037 MG | 0.62 MG |
| Pantothenic acid | 0.015 MG | 0.184 MG |
| Vitamin B6 | 0.009 MG | 0.055 MG |
| Folate | ~ | 61 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 151% more calcium than black bean - olive has 88mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Olive is an excellent source of iron and it has 231% more iron than black bean - olive has 6.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 37 times more potassium than olive - olive has 8mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than black bean per 100 grams.
| Olives | Black Beans | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.068 G |
| Total | 0.684 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Olives g
()
|
Daily Values (%) |
Black Beans g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or black beans contain more calories in 100 grams?Olive is high in calories and black bean has 20% less calories than olive - olive has 116 calories in 100g and black bean has 91 calories.
Does olives or black beans have more carbohydrates?
By weight, olive has 60% fewer carbohydrates than black bean - olive has 6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does olives or black beans contain more calcium?
Olive is a rich source of calcium and it has 150% more calcium than black bean - olive has 88mg of calcium in 100 grams and black bean has 35mg of calcium.
Does olives or black beans contain more iron?
Olive is an abundant source of iron and it has 230% more iron than black bean - olive has 6.3mg of iron in 100 grams and black bean has 1.9mg of iron.
Does olives or black beans contain more potassium?
Black bean is a rich source of potassium and it has 37 times more potassium than olive - olive has 8mg of potassium in 100 grams and black bean has 308mg of potassium.