Olives vs. Broccoli

Nutrition comparison of Olives and Broccoli

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of olives versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in olives and broccoli:

  • Both olives and broccoli are high in calcium.
  • Broccoli has 18.9 times less saturated fat than olive.
  • Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Broccoli is a great source of Vitamin K and dietary fiber.
  • Broccoli is an excellent source of Vitamin C and potassium.
  • Olive is an excellent source of iron.
Detailed nutritional comparison of olives and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.

Image of Olives src
Image of Broccoli src

Calories and Carbs

calories

Olive is high in calories and broccoli has 71% less calories than olive - olive has 116 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Olives has a macronutrient ratio of 3:19:78 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Broccoli
Protein 3% 27%
Carbohydrates 19% 64%
Fat 78% 9%
Alcohol ~ ~

carbohydrates

Olives and broccoli contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has 63% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Olive has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Broccoli has 236% more protein than olive - olive has 0.84g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Broccoli has 18.9 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 98 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Olives and broccoli contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Olives and broccoli contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 71 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Olives Broccoli
Thiamin 0.003 MG 0.071 MG
Riboflavin ~ 0.117 MG
Niacin 0.037 MG 0.639 MG
Pantothenic acid 0.015 MG 0.573 MG
Vitamin B6 0.009 MG 0.175 MG
Folate ~ 63 UG

Minerals

calcium

Both olives and broccoli are high in calcium. Olive has 87% more calcium than broccoli - olive has 88mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Olive is an excellent source of iron and it has 760% more iron than broccoli - olive has 6.3mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 38 times more potassium than olive - olive has 8mg of potassium per 100 grams and broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more kaempferol and quercetin than olive per 100 grams.

Olives Broccoli
luteolin 2.8 mg 0.8 mg
kaempferol ~ 7.84 mg
myricetin ~ 0.06 mg
Quercetin ~ 3.26 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, both olives and broccoli contain significant amounts of beta-carotene.

Olives Broccoli
beta-carotene 198 UG 361 UG
lutein + zeaxanthin 510 UG 1403 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, olive has more linoleic acid than broccoli per 100 grams.

Olives Broccoli
other omega 6 0.055 G 0.006 G
linoleic acid 0.629 G 0.049 G
Total 0.684 G 0.055 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Olives or Broccoli .

Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Broccoli (Broccoli, raw) .

Olives 100g

( 100 g )
Daily Values (%)

Broccoli 100g

( 100 g )
116KCAL 6%
241% calories
34KCAL 2%
6G 2%
carbohydrates 10%
6.6G 3%
1.6G 6%
dietary fiber 62%
2.6G 10%
sugar >999% 1.7G
11G 17%
>999% total fat
0.37G 1%
2.3G 13%
>999% saturated fat
0.11G 1%
7.7G >999% monounsaturated fat 0.03G
0.63G 472% polyunsaturated fat 0.11G
735MG 49%
>999% sodium
33MG 2%
Vitamins and Minerals
17UG 2%
Vitamin A 82%
31UG 4%
0.9MG 1%
Vitamin C >999%
89MG 119%
88MG 9%
87% calcium
47MG 5%
6.3MG 35%
763% iron
0.73MG 4%
4MG 1%
magnesium 425%
21MG 7%
8MG 0.3%
potassium >999%
316MG 14%
0MG 0.3%
thiamin (Vit B1) >999%
0.07MG 7%
riboflavin (Vit B2) >999%
0.12MG 11%
0.04MG 0.3%
niacin (Vit B3) >999%
0.64MG 5%
0.01MG 1%
Vitamin B6 >999%
0.18MG 14%
0.02MG 0.3%
pantothenic acid (Vit B5) >999%
0.57MG 12%
folate (Vit B9) >999%
63UG 16%
1.7MG 11%
118% Vitamin E
0.78MG 5%
1.4UG 2%
Vitamin K >999%
102UG 113%
0.84G 2%
protein 233%
2.8G 6%
10MG 2%
choline 90%
19MG 4%
0.25MG 21%
399% copper
0.05MG 4%
0.02MG 1%
manganese 945%
0.21MG 12%
3MG 0.4%
phosphorus >999%
66MG 9%
0.9UG 2%
selenium 178%
2.5UG 5%
0.22MG 3%
zinc 86%
0.41MG 5%
80G Water 11% 89G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does olives or broccoli contain more calories in 100 grams?
Olive is high in calories and broccoli has 70% less calories than olive - olive has 116 calories in 100g and broccoli has 34 calories.

Does olives or broccoli have more carbohydrates?
By weight, olives and broccoli contain similar amounts of carbs - olive has 6g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does olives or broccoli contain more calcium?
Both olives and broccoli are high in calcium. Olive has 90% more calcium than broccoli - olive has 88mg of calcium in 100 grams and broccoli has 47mg of calcium.

Does olives or broccoli contain more iron?
Olive is an abundant source of iron and it has 760% more iron than broccoli - olive has 6.3mg of iron in 100 grams and broccoli has 0.73mg of iron.

Does olives or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 38 times more potassium than olive - olive has 8mg of potassium in 100 grams and broccoli has 316mg of potassium.

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