Olives vs. Coconut
Nutrition comparison of Olives and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and coconut:
- Both olives and coconut are high in calories and iron.
- Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut is an excellent source of dietary fiber and potassium.
- Olive has 60% less carbohydrates than coconut.
- Olive is an excellent source of calcium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and coconut are high in calories. Coconut has 205% more calories than olive - olive has 116 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, olives is similar to coconut for protein, carbs and fat. Olives has a macronutrient ratio of 4:19:77 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Coconut | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 16% |
| Fat | 77% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 60% less carbohydrates than coconut - olive has 6g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 463% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Olive has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Coconut has 296% more protein than olive - olive has 0.84g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and olive has 92% less saturated fat than coconut - olive has 2.3g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Olives and coconut contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than coconut - olive has 17ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Olive has 588% more Vitamin E than coconut - olive has 1.7mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Olives and coconut contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Coconut | |
|---|---|---|
| Thiamin | 0.003 MG | 0.066 MG |
| Riboflavin | ~ | 0.02 MG |
| Niacin | 0.037 MG | 0.54 MG |
| Pantothenic acid | 0.015 MG | 0.3 MG |
| Vitamin B6 | 0.009 MG | 0.054 MG |
| Folate | ~ | 26 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 529% more calcium than coconut - olive has 88mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both olives and coconut are high in iron. Olive has 158% more iron than coconut - olive has 6.3mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 43 times more potassium than olive - olive has 8mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both olives and coconut contain significant amounts of linoleic acid.
| Olives | Coconut | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.366 G |
| Total | 0.684 G | 0.366 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.
Olives g
()
|
Daily Values (%) |
Coconut 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% |
|
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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
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 coconut contain more calories in 100 grams?Both olives and coconut are high in calories. Coconut has 210% more calories than olive - olive has 116 calories in 100g and coconut has 354 calories.
Does olives or coconut contain more calcium?
Olive is a rich source of calcium and it has 530% more calcium than coconut - olive has 88mg of calcium in 100 grams and coconut has 14mg of calcium.
Does olives or coconut contain more iron?
Both olives and coconut are high in iron. Olive has 160% more iron than coconut - olive has 6.3mg of iron in 100 grams and coconut has 2.4mg of iron.
Does olives or coconut contain more potassium?
Coconut is a rich source of potassium and it has 43 times more potassium than olive - olive has 8mg of potassium in 100 grams and coconut has 356mg of potassium.