Olives vs. Green Bean
Nutrition comparison of Olives and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and green bean:
- Green bean has 44.5 times less saturated fat than olive.
- Green bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and green bean has 73% less calories than olive - olive has 116 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Olives has a macronutrient ratio of 4:19:77 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Green Bean | |
|---|---|---|
| Protein | 4% | 20% |
| Carbohydrates | 19% | 76% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and green bean contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has 69% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Olive has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and green bean contain similar amounts of protein - olive has 0.84g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Green bean has 44.5 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 12 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Olives and green bean contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Olives and green bean contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 29 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Green Bean | |
|---|---|---|
| Thiamin | 0.003 MG | 0.082 MG |
| Riboflavin | ~ | 0.104 MG |
| Niacin | 0.037 MG | 0.734 MG |
| Pantothenic acid | 0.015 MG | 0.225 MG |
| Vitamin B6 | 0.009 MG | 0.141 MG |
| Folate | ~ | 33 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 138% more calcium than green bean - olive has 88mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Olive is an excellent source of iron and it has 510% more iron than green bean - olive has 6.3mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Green bean is a great source of potassium and it has 25 times more potassium than olive - olive has 8mg of potassium per 100 grams and green bean has 211mg 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 green bean per 100 grams, however, green bean contains more kaempferol and quercetin than olive per 100 grams.
| Olives | Green Bean | |
|---|---|---|
| luteolin | 2.8 mg | 0.13 mg |
| kaempferol | ~ | 0.45 mg |
| myricetin | ~ | 0.13 mg |
| Quercetin | ~ | 2.73 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, both olives and green bean contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Olives | Green Bean | |
|---|---|---|
| beta-carotene | 198 UG | 379 UG |
| lutein + zeaxanthin | 510 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than green bean per 100 grams.
| Olives | Green Bean | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.044 G |
| Total | 0.684 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Olives g
()
|
Daily Values (%) |
Green Bean 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 % |
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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 % |
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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 % |
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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% |
|
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 green bean contain more calories in 100 grams?Olive is high in calories and green bean has 70% less calories than olive - olive has 116 calories in 100g and green bean has 31 calories.
Does olives or green bean have more carbohydrates?
By weight, olives and green bean contain similar amounts of carbs - olive has 6g of carbs for 100g and green bean has 7g of carbohydrates.
Does olives or green bean contain more calcium?
Olive is a rich source of calcium and it has 140% more calcium than green bean - olive has 88mg of calcium in 100 grams and green bean has 37mg of calcium.
Does olives or green bean contain more iron?
Olive is an abundant source of iron and it has 510% more iron than green bean - olive has 6.3mg of iron in 100 grams and green bean has 1mg of iron.