Olives vs. Cashews
Nutrition comparison of Olives and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and cashews:
- Both olives and cashews are high in calories and iron.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew is an excellent source of dietary fiber, potassium and protein.
- Olive is an excellent source of calcium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and cashews are high in calories. Cashew has 377% more calories than olive - olive has 116 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, olives is lighter in protein, heavier in fat and similar to cashews for carbs. Olives has a macronutrient ratio of 3:19:78 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Cashews | |
|---|---|---|
| Protein | 3% | 12% |
| Carbohydrates | 19% | 21% |
| Fat | 78% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and olive has 80% less carbohydrates than cashew - olive has 6g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 106% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Olive has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Cashew is an excellent source of protein and it has 20 times more protein than olive - olive has 0.84g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and olive has 71% less saturated fat than cashew - olive has 2.3g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Olives and cashews contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than cashew - olive has 17ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Olives and cashews contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 23 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Cashews | |
|---|---|---|
| Thiamin | 0.003 MG | 0.423 MG |
| Riboflavin | ~ | 0.058 MG |
| Niacin | 0.037 MG | 1.062 MG |
| Pantothenic acid | 0.015 MG | 0.864 MG |
| Vitamin B6 | 0.009 MG | 0.417 MG |
| Folate | ~ | 25 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 138% more calcium than cashew - olive has 88mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both olives and cashews are high in iron. Olive is very similar to olive for iron - olive has 6.3mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 81 times more potassium than olive - olive has 8mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than olive per 100 grams.
| Olives | Cashews | |
|---|---|---|
| other omega 6 | 0.055 G | 0.266 G |
| linoleic acid | 0.629 G | 7.782 G |
| Total | 0.684 G | 8.048 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 Cashews .
Olives g
()
|
Daily Values (%) |
Cashews 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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% |
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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 % |
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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 olives or cashews contain more calories in 100 grams?Both olives and cashews are high in calories. Cashew has 380% more calories than olive - olive has 116 calories in 100g and cashew has 553 calories.
Does olives or cashews contain more calcium?
Olive is a rich source of calcium and it has 140% more calcium than cashew - olive has 88mg of calcium in 100 grams and cashew has 37mg of calcium.
Does olives or cashews contain more iron?
Both olives and cashews are high in iron. Olive is very similar to olive for iron - olive has 6.3mg of iron in 100 grams and cashew has 6.7mg of iron.
Does olives or cashews contain more potassium?
Cashew is a rich source of potassium and it has 81 times more potassium than olive - olive has 8mg of potassium in 100 grams and cashew has 660mg of potassium.