Olives vs. Marjoram
Nutrition comparison of Olives and Marjoram
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
marjoram
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and marjoram:
- Both olives and marjoram are high in calcium, calories and iron.
- Marjoram has 3.3 times less saturated fat than olive.
- Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Marjoram is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber, potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Marjoram (Spices, marjoram, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and marjoram are high in calories. Marjoram has 134% more calories than olive - olive has 116 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to marjoram per calorie. Olives has a macronutrient ratio of 4:19:77 and for marjoram, 14:70:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Marjoram | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 19% | 70% |
| Fat | 77% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and olive has 90% less carbohydrates than marjoram - olive has 6g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Marjoram is an excellent source of dietary fiber and it has 24 times more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Olive has less sugar than marjoram - marjoram has 4.1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Marjoram is an excellent source of protein and it has 14 times more protein than olive - olive has 0.84g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Marjoram has 3.3 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Marjoram is an excellent source of Vitamin C and it has 56 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Marjoram is an excellent source of Vitamin A and it has 22 times more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Olives and marjoram contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Marjoram is an excellent source of Vitamin K and it has 443 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Olives | Marjoram | |
|---|---|---|
| Thiamin | 0.003 MG | 0.289 MG |
| Riboflavin | ~ | 0.316 MG |
| Niacin | 0.037 MG | 4.12 MG |
| Pantothenic acid | 0.015 MG | ~ |
| Vitamin B6 | 0.009 MG | 1.19 MG |
| Folate | ~ | 274 UG |
Minerals
calcium
Both olives and marjoram are high in calcium. Marjoram has 21 times more calcium than olive - olive has 88mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Both olives and marjoram are high in iron. Marjoram has 12 times more iron than olive - olive has 6.3mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Marjoram is an excellent source of potassium and it has 189 times more potassium than olive - olive has 8mg of potassium per 100 grams and marjoram has 1522mg 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 marjoram per 100 grams, however, marjoram contains more apigenin than olive per 100 grams.
| Olives | Marjoram | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| apigenin | ~ | 3.5 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,
| Olives | Marjoram | |
|---|---|---|
| beta-carotene | 198 UG | 4806 UG |
| lutein + zeaxanthin | 510 UG | 1895 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both olives and marjoram contain significant amounts of linoleic acid.
| Olives | Marjoram | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 1.175 G |
| Total | 0.684 G | 1.175 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 (%) |
Marjoram 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 % |
|
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 marjoram contain more calories in 100 grams?Both olives and marjoram are high in calories. Marjoram has 130% more calories than olive - olive has 116 calories in 100g and marjoram has 271 calories.
Does olives or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and olive has 90% fewer carbohydrates than marjoram - olive has 6g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does olives or marjoram contain more calcium?
Both olives and marjoram are high in calcium. Marjoram has 21 times more calcium than olive - olive has 88mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does olives or marjoram contain more iron?
Both olives and marjoram are high in iron. Marjoram has 12 times more iron than olive - olive has 6.3mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does olives or marjoram contain more potassium?
Marjoram is a rich source of potassium and it has 189 times more potassium than olive - olive has 8mg of potassium in 100 grams and marjoram has 1522mg of potassium.