Boiled Egg vs. Olives
Nutrition comparison of Cooked Boiled Egg and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and olives:
- Both olives and boiled egg are high in calcium and calories.
- Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- Olive has signficantly more dietary fiber than boiled egg.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and boiled egg are high in calories. Boiled egg has 34% more calories than olive - olive has 116 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and lighter in fat compared to olives per calorie. Boiled egg has a macronutrient ratio of 34:3:63 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Olives | |
|---|---|---|
| Protein | 34% | 4% |
| Carbohydrates | 3% | 19% |
| Fat | 63% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and boiled egg contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than boiled egg - olive has 1.6g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Olive has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Boiled egg is an excellent source of protein and it has 13 times more protein than olive - olive has 0.84g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Olives and boiled egg contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and olive has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than boiled egg - olive has 0.9mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 776% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than olive - boiled egg has 87iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Vitamin E
Olives and boiled egg contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Olives and boiled egg contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Boiled Egg | Olives | |
|---|---|---|
| Thiamin | 0.066 MG | 0.003 MG |
| Riboflavin | 0.513 MG | ~ |
| Niacin | 0.064 MG | 0.037 MG |
| Pantothenic acid | 1.398 MG | 0.015 MG |
| Vitamin B6 | 0.121 MG | 0.009 MG |
| Folate | 44 UG | ~ |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both olives and boiled egg are high in calcium. Olive has 76% more calcium than boiled egg - olive has 88mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Olive is an excellent source of iron and it has 428% more iron than boiled egg - olive has 6.3mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Boiled egg has 14 times more potassium than olive - olive has 8mg of potassium per 100 grams and boiled egg has 126mg 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, both boiled egg and olives contain significant amounts of lutein + zeaxanthin.
| Boiled Egg | Olives | |
|---|---|---|
| beta-carotene | 11 UG | 198 UG |
| lutein + zeaxanthin | 353 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both boiled egg and olives contain significant amounts of linoleic acid.
| Boiled Egg | Olives | |
|---|---|---|
| linoleic acid | 1.188 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 1.188 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.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Olives (Olives, ripe, canned (small-extra large)) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Both olives and boiled egg are high in calories. Boiled egg has 30% more calories than olive - olive has 116 calories in 100g and boiled egg has 155 calories.
Is olives or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 13 times more protein than olive - olive has 0.84g of protein per 100 grams and boiled egg has 12.6g of protein.
Does olives or boiled egg contain more calcium?
Both olives and boiled egg are high in calcium. Olive has 80% more calcium than boiled egg - olive has 88mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does olives or boiled egg contain more iron?
Olive is an abundant source of iron and it has 430% more iron than boiled egg - olive has 6.3mg of iron in 100 grams and boiled egg has 1.2mg of iron.