Olives vs. Beets
Nutrition comparison of Olives and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and beets:
- Beet has 83.4 times less saturated fat than olive.
- Beet has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and beet has 63% less calories than olive - olive has 116 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Olives has a macronutrient ratio of 3:19:78 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Beets | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 19% | 83% |
| Fat | 78% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and beets contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 75% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Olive has less sugar than beet - beet has 6.8g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and beets contain similar amounts of protein - olive has 0.84g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Beet has 83.4 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Beet has 444% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Olives and beets contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Olive has 40 times more Vitamin E than beet - olive has 1.7mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Olives and beets contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Beet has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Beets | |
|---|---|---|
| Thiamin | 0.003 MG | 0.031 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | 0.037 MG | 0.334 MG |
| Pantothenic acid | 0.015 MG | 0.155 MG |
| Vitamin B6 | 0.009 MG | 0.067 MG |
| Folate | ~ | 109 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 450% more calcium than beet - olive has 88mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Olive is an excellent source of iron and it has 685% more iron than beet - olive has 6.3mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 39 times more potassium than olive - olive has 8mg of potassium per 100 grams and beet has 325mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than beet per 100 grams.
| Olives | Beets | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.055 G |
| Total | 0.684 G | 0.055 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 (%) |
Beets 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 % |
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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 % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or beets contain more calories in 100 grams?Olive is high in calories and beet has 60% less calories than olive - olive has 116 calories in 100g and beet has 43 calories.
Does olives or beets have more carbohydrates?
By weight, olives and beets contain similar amounts of carbs - olive has 6g of carbs for 100g and beet has 9.6g of carbohydrates.
Does olives or beets contain more calcium?
Olive is a rich source of calcium and it has 450% more calcium than beet - olive has 88mg of calcium in 100 grams and beet has 16mg of calcium.
Does olives or beets contain more iron?
Olive is an abundant source of iron and it has 690% more iron than beet - olive has 6.3mg of iron in 100 grams and beet has 0.8mg of iron.
Does olives or beets contain more potassium?
Beet is a rich source of potassium and it has 39 times more potassium than olive - olive has 8mg of potassium in 100 grams and beet has 325mg of potassium.