Olives vs. Hemp Seeds
Nutrition comparison of Olives and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and hemp seeds:
- Both olives and hemp seeds are high in calcium, calories and iron.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Hemp seed is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and hemp seeds are high in calories. Hemp seed has 377% more calories than olive - olive has 116 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, olives is lighter in protein, heavier in carbs and heavier in fat compared to hemp seeds per calorie. Olives has a macronutrient ratio of 4:19:77 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Hemp Seeds | |
|---|---|---|
| Protein | 4% | 21% |
| Carbohydrates | 19% | 6% |
| Fat | 77% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and hemp seeds contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has 150% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Olive has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Hemp seed is an excellent source of protein and it has 36 times more protein than olive - olive has 0.84g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Olive has 50% less saturated fat than hemp seed - olive has 2.3g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Olives and hemp seeds contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Olives and hemp seeds contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Olives and hemp seeds contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Olives and hemp seeds contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Olives | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.003 MG | 1.275 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | 0.037 MG | 9.2 MG |
| Pantothenic acid | 0.015 MG | ~ |
| Vitamin B6 | 0.009 MG | 0.6 MG |
| Folate | ~ | 110 UG |
Minerals
calcium
Both olives and hemp seeds are high in calcium. Olive has 26% more calcium than hemp seed - olive has 88mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both olives and hemp seeds are high in iron. Hemp seed has 27% more iron than olive - olive has 6.3mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 149 times more potassium than olive - olive has 8mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than olive per 100 grams.
| Olives | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 0.629 G | 27.459 G |
| Total | 0.629 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Olives g
()
|
Daily Values (%) |
Hemp Seeds 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 hemp seeds contain more calories in 100 grams?Both olives and hemp seeds are high in calories. Hemp seed has 380% more calories than olive - olive has 116 calories in 100g and hemp seed has 553 calories.
Does olives or hemp seeds contain more calcium?
Both olives and hemp seeds are high in calcium. Olive has 30% more calcium than hemp seed - olive has 88mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does olives or hemp seeds contain more iron?
Both olives and hemp seeds are high in iron. Hemp seed has 30% more iron than olive - olive has 6.3mg of iron in 100 grams and hemp seed has 8mg of iron.
Does olives or hemp seeds contain more potassium?
Hemp seed is a rich source of potassium and it has 149 times more potassium than olive - olive has 8mg of potassium in 100 grams and hemp seed has 1200mg of potassium.