Olives vs. Ginger

Nutrition comparison of Olives and Ginger


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of olives versus ginger (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in olives and ginger:

  • Both olives and ginger are high in calcium, calories and iron.
  • Ginger has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Ginger is a great source of protein.
  • Ginger is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of olives and ginger is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Ginger src

Calories and Carbs

calories

Both olives and ginger are high in calories. Ginger has 189% more calories than olive - olive has 116 calories per 100 grams and ginger has 335 calories.

For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to ginger per calorie. Olives has a macronutrient ratio of 4:19:77 and for ginger, 11:80:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Ginger
Protein 4% 11%
Carbohydrates 19% 80%
Fat 77% 10%
Alcohol ~ ~

carbohydrates

Ginger is high in carbohydrates and olive has 92% less carbohydrates than ginger - olive has 6g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.

dietary fiber

Ginger is an excellent source of dietary fiber and it has 781% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.

sugar

Olive has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Ginger is a great source of protein and it has 969% more protein than olive - olive has 0.84g of protein per 100 grams and ginger has 9g of protein.

Fat

saturated fat

Olives and ginger contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.

Vitamins

Vitamin C

Olives and ginger contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.

Vitamin A

Olives and ginger contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.

Vitamin E

Olive has more Vitamin E than ginger - olive has 1.7mg of Vitamin E per 100 grams and ginger does not contain significant amounts.

Vitamin K

Olives and ginger contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.

The B Vitamins

Ginger has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Olives Ginger
Thiamin 0.003 MG 0.046 MG
Riboflavin ~ 0.17 MG
Niacin 0.037 MG 9.62 MG
Pantothenic acid 0.015 MG 0.477 MG
Vitamin B6 0.009 MG 0.626 MG
Folate ~ 13 UG

Minerals

calcium

Both olives and ginger are high in calcium. Ginger has 30% more calcium than olive - olive has 88mg of calcium per 100 grams and ginger has 114mg of calcium.

iron

Both olives and ginger are high in iron. Ginger has 215% more iron than olive - olive has 6.3mg of iron per 100 grams and ginger has 19.8mg of iron.

potassium

Ginger is an excellent source of potassium and it has 164 times more potassium than olive - olive has 8mg of potassium per 100 grams and ginger has 1320mg 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,

Olives Ginger
beta-carotene 198 UG 18 UG
lutein + zeaxanthin 510 UG ~

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both olives and ginger contain significant amounts of linoleic acid.

Olives Ginger
other omega 6 0.055 G ~
linoleic acid 0.629 G 0.706 G
Total 0.684 G 0.706 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 Ginger (Spices, ginger, ground) .

Olives 8g

( tbsp )
Daily Values (%)

Ginger 5g

( tbsp )
9.7KCAL 1%
calories 75%
17KCAL 1%
0.51G 0.2%
carbohydrates 625%
3.7G 2%
0.13G 1%
dietary fiber 461%
0.73G 3%
sugar >999% 0.18G
0.92G 1%
318% total fat
0.22G 0.3%
0.19G 1%
36% saturated fat
0.14G 1%
0.64G >999% monounsaturated fat 0.02G
0.05G polyunsaturated fat 0.05G
62MG 4%
>999% sodium
1.4MG 0.1%
Vitamins and Minerals
1.4UG 0.2%
>999% Vitamin A
0.08MG 0.1%
100% Vitamin C
7.4MG 1%
25% calcium
5.9MG 1%
0.53MG 3%
iron 89%
1MG 6%
0.34MG 0.1%
magnesium >999%
11MG 4%
potassium >999%
69MG 3%
thiamin (Vit B1)
0MG 0.2%
riboflavin (Vit B2) >999%
0.01MG 1%
niacin (Vit B3) >999%
0.5MG 4%
0MG 0.1%
Vitamin B6 >999%
0.03MG 3%
pantothenic acid (Vit B5) >999%
0.02MG 1%
folate (Vit B9) >999%
0.68UG 0.2%
0.14MG 1%
>999% Vitamin E
0.12UG 0.1%
200% Vitamin K
0.07G 0.1%
protein 571%
0.47G 1%
0.87MG 0.2%
choline 141%
2.1MG 1%
0.02MG 2%
copper
0.02MG 2%
0MG 0.1%
manganese >999%
1.7MG 96%
phosphorus >999%
8.7MG 1%
0.08UG 0.1%
selenium >999%
2.9UG 5%
0.02MG 0.2%
zinc 846%
0.19MG 2%
6.7G >999% Water 0.52G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does olives or ginger contain more calories in 100 grams?
Both olives and ginger are high in calories. Ginger has 190% more calories than olive - olive has 116 calories in 100g and ginger has 335 calories.

Does olives or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and olive has 90% fewer carbohydrates than ginger - olive has 6g of carbs for 100g and ginger has 71.6g of carbohydrates.

Does olives or ginger contain more calcium?
Both olives and ginger are high in calcium. Ginger has 30% more calcium than olive - olive has 88mg of calcium in 100 grams and ginger has 114mg of calcium.

Does olives or ginger contain more iron?
Both olives and ginger are high in iron. Ginger has 220% more iron than olive - olive has 6.3mg of iron in 100 grams and ginger has 19.8mg of iron.

Does olives or ginger contain more potassium?
Ginger is a rich source of potassium and it has 164 times more potassium than olive - olive has 8mg of potassium in 100 grams and ginger has 1320mg of potassium.

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