Apple vs. Olives
Nutrition comparison of Apple and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and olives:
- Apple has 80.3 times less saturated fat than olive.
- Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Apple is a great source of dietary fiber.
- Olive has 56% less carbohydrates than apple.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and apple has 55% less calories than olive - olive has 116 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much heavier in carbs, much lighter in fat and similar to olives for protein. Apple has a macronutrient ratio of 2:95:3 and for olives, 0:21:79 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Olives | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 95% | 21% |
| Fat | 3% | 79% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 56% less carbohydrates than apple - olive has 6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 50% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Olive has less sugar than apple - apple has 10.4g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and apple contain similar amounts of protein - olive has 0.84g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 80.3 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 411% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Olives and apple contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Olive has 817% more Vitamin E than apple - olive has 1.7mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Olives and apple contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Olives | |
|---|---|---|
| Thiamin | 0.017 MG | 0.003 MG |
| Riboflavin | 0.026 MG | ~ |
| Niacin | 0.091 MG | 0.037 MG |
| Pantothenic acid | 0.061 MG | 0.015 MG |
| Vitamin B6 | 0.041 MG | 0.009 MG |
| Folate | 3 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 13 times more calcium than apple - olive has 88mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Olive is an excellent source of iron and it has 51 times more iron than apple - olive has 6.3mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Apple has 12 times more potassium than olive - olive has 8mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more quercetin than olive per 100 grams.
| Apple | Olives | |
|---|---|---|
| luteolin | 0.12 mg | 2.8 mg |
| kaempferol | 0.14 mg | ~ |
| Quercetin | 4.01 mg | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than apple per 100 grams.
| Apple | Olives | |
|---|---|---|
| linoleic acid | 0.043 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.043 G | 0.684 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.
Apple g
()
|
Daily Values (%) |
Olives 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 apple contain more calories in 100 grams?Olive is high in calories and apple has 60% less calories than olive - olive has 116 calories in 100g and apple has 52 calories.
Does olives or apple have more carbohydrates?
By weight, olive has 60% fewer carbohydrates than apple - olive has 6g of carbs for 100g and apple has 13.8g of carbohydrates.
Does olives or apple contain more calcium?
Olive is a rich source of calcium and it has 13 times more calcium than apple - olive has 88mg of calcium in 100 grams and apple has 6mg of calcium.
Does olives or apple contain more iron?
Olive is an abundant source of iron and it has 51 times more iron than apple - olive has 6.3mg of iron in 100 grams and apple has 0.12mg of iron.