Olives vs. Macadamia Nut
Nutrition comparison of Olives and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and macadamia nut:
- Both olives and macadamia nut are high in calcium, calories and iron.
- Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Macadamia nut has signficantly more protein than olive.
- Macadamia nut is an excellent source of dietary fiber and potassium.
- Olive has 55% less carbohydrates than macadamia nut.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and macadamia nut are high in calories. Macadamia nut has 519% more calories than olive - olive has 116 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, olives is heavier in carbs, lighter in fat and similar to macadamia nut for protein. Olives has a macronutrient ratio of 4:19:77 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Macadamia Nut | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 7% |
| Fat | 77% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 55% less carbohydrates than macadamia nut - olive has 6g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
dietary fiber
Macadamia nut is an excellent source of dietary fiber and it has 400% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Olive has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Macadamia nut has signficantly more protein than olive - olive has 0.84g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and olive has 81% less saturated fat than macadamia nut - olive has 2.3g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Olives and macadamia nut contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than macadamia nut - olive has 17ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Olives and macadamia nut contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Olives and macadamia nut contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.003 MG | 0.71 MG |
| Riboflavin | ~ | 0.087 MG |
| Niacin | 0.037 MG | 2.274 MG |
| Pantothenic acid | 0.015 MG | 0.603 MG |
| Vitamin B6 | 0.009 MG | 0.359 MG |
| Folate | ~ | 10 UG |
Minerals
calcium
Both olives and macadamia nut are high in calcium. Olive has 26% more calcium than macadamia nut - olive has 88mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both olives and macadamia nut are high in iron. Olive has 137% more iron than macadamia nut - olive has 6.3mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Macadamia nut is an excellent source of potassium and it has 44 times more potassium than olive - olive has 8mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than olive per 100 grams.
| Olives | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.055 G | 1.944 G |
| linoleic acid | 0.629 G | 1.303 G |
| Total | 0.684 G | 3.247 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 Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Olives g
()
|
Daily Values (%) |
Macadamia Nut 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or macadamia nut contain more calories in 100 grams?Both olives and macadamia nut are high in calories. Macadamia nut has 520% more calories than olive - olive has 116 calories in 100g and macadamia nut has 718 calories.
Does olives or macadamia nut contain more calcium?
Both olives and macadamia nut are high in calcium. Olive has 30% more calcium than macadamia nut - olive has 88mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does olives or macadamia nut contain more iron?
Both olives and macadamia nut are high in iron. Olive has 140% more iron than macadamia nut - olive has 6.3mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does olives or macadamia nut contain more potassium?
Macadamia nut is a rich source of potassium and it has 44 times more potassium than olive - olive has 8mg of potassium in 100 grams and macadamia nut has 363mg of potassium.