Olives vs. Brussels Sprouts
Nutrition comparison of Olives and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and brussels sprouts:
- Both olives and brussels sprouts are high in calcium.
- Brussels sprout has 35.7 times less saturated fat than olive.
- Brussels sprout has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and brussels sprout has 63% less calories than olive - olive has 116 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Olives has a macronutrient ratio of 3:19:78 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Brussels Sprouts | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 19% | 68% |
| Fat | 78% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and brussels sprouts contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 138% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Olive has less sugar than brussels sprout - brussels sprout has 2.2g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Brussels sprout has 302% more protein than olive - olive has 0.84g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Brussels sprout has 35.7 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 93 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 124% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Olives and brussels sprouts contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 125 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.003 MG | 0.139 MG |
| Riboflavin | ~ | 0.09 MG |
| Niacin | 0.037 MG | 0.745 MG |
| Pantothenic acid | 0.015 MG | 0.309 MG |
| Vitamin B6 | 0.009 MG | 0.219 MG |
| Folate | ~ | 61 UG |
Minerals
calcium
Both olives and brussels sprouts are high in calcium. Olive has 110% more calcium than brussels sprout - olive has 88mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Olive is an excellent source of iron and it has 349% more iron than brussels sprout - olive has 6.3mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 47 times more potassium than olive - olive has 8mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, olive has more luteolin than brussels sprout per 100 grams, however, brussels sprout contains more kaempferol and quercetin than olive per 100 grams.
| Olives | Brussels Sprouts | |
|---|---|---|
| luteolin | 2.8 mg | 0.33 mg |
| kaempferol | ~ | 0.86 mg |
| Quercetin | ~ | 1.92 mg |
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 | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 198 UG | 450 UG |
| lutein + zeaxanthin | 510 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than brussels sprout per 100 grams.
| Olives | Brussels Sprouts | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 0.629 G | 0.045 G |
| Total | 0.629 G | 0.046 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 Brussels Sprouts (Brussels sprouts, raw) .
Olives g
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Daily Values (%) |
Brussels Sprouts g
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | 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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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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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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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or brussels sprouts contain more calories in 100 grams?Olive is high in calories and brussels sprout has 60% less calories than olive - olive has 116 calories in 100g and brussels sprout has 43 calories.
Does olives or brussels sprouts have more carbohydrates?
By weight, olives and brussels sprouts contain similar amounts of carbs - olive has 6g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does olives or brussels sprouts contain more calcium?
Both olives and brussels sprouts are high in calcium. Olive has 110% more calcium than brussels sprout - olive has 88mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does olives or brussels sprouts contain more iron?
Olive is an abundant source of iron and it has 350% more iron than brussels sprout - olive has 6.3mg of iron in 100 grams and brussels sprout has 1.4mg of iron.
Does olives or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 47 times more potassium than olive - olive has 8mg of potassium in 100 grams and brussels sprout has 389mg of potassium.