Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and chicken leg:
Both olives and chicken leg are high in calories. Chicken leg has 84% more calories than olive - olive has 116 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, olives is much lighter in protein, heavier in carbs and heavier in fat compared to chicken leg per calorie. Olives has a macronutrient ratio of 4:19:77 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Chicken Leg | |
|---|---|---|
| Protein | 4% | 31% |
| Carbohydrates | 19% | ~ |
| Fat | 77% | 69% |
| Alcohol | ~ | ~ |
Olives and chicken leg contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Olive has signficantly more dietary fiber than chicken leg - olive has 1.6g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 18 times more protein than olive - olive has 0.84g of protein per 100 grams and chicken leg has 16.4g of protein.
Olive has 48% less saturated fat than chicken leg - olive has 2.3g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and olives are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and olive does not contain significant amounts.
Olive has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and olive does not contain significant amounts.
Olives and chicken leg contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Olives and chicken leg contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and olives contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Olive has 650% more Vitamin E than chicken leg - olive has 1.7mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Olives and chicken leg contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Olives | Chicken Leg | |
|---|---|---|
| Thiamin | 0.003 MG | 0.073 MG |
| Riboflavin | ~ | 0.141 MG |
| Niacin | 0.037 MG | 4.733 MG |
| Pantothenic acid | 0.015 MG | 0.994 MG |
| Vitamin B6 | 0.009 MG | 0.318 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Olive is an excellent source of calcium and it has 878% more calcium than chicken leg - olive has 88mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Olive is an excellent source of iron and it has 810% more iron than chicken leg - olive has 6.3mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Chicken leg is a great source of potassium and it has 24 times more potassium than olive - olive has 8mg of potassium per 100 grams and chicken leg has 203mg of potassium.
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 | Chicken Leg | |
|---|---|---|
| beta-carotene | 198 UG | ~ |
| lutein + zeaxanthin | 510 UG | 91 UG |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than olive per 100 grams.
| Olives | Chicken Leg | |
|---|---|---|
| other omega 6 | ~ | 0.016 G |
| linoleic acid | 0.629 G | 2.987 G |
| Total | 0.629 G | 3.003 G |
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 Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Olives g
()
|
Daily Values (%) |
Chicken Leg 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 | |||