Olives vs. Carrots

Nutrition comparison of Olives and Carrots


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

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

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

  • Carrot has 70.2 times less saturated fat than olive.
  • Carrot has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Carrot is a great source of dietary fiber.
  • Carrot is an excellent source of Vitamin A and potassium.
  • Olive is an excellent source of calcium and iron.
Detailed nutritional comparison of olives and carrots 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Carrots src

Calories and Carbs

calories

Olive is high in calories and carrot has 65% less calories than olive - olive has 116 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to carrots per calorie. Olives has a macronutrient ratio of 0:21:79 and for carrots, 9:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Carrots
Protein ~ 9%
Carbohydrates 21% 86%
Fat 79% 6%
Alcohol ~ ~

carbohydrates

Olives and carrots contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

dietary fiber

Carrot 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 carrot has 2.8g of dietary fiber.

sugar

Olive has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Olives and carrots contain similar amounts of protein - olive has 0.84g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Carrot has 70.2 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Carrot has 556% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 48 times more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Olives and carrots contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Olives and carrots contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

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

Olives Carrots
Thiamin 0.003 MG 0.066 MG
Riboflavin ~ 0.058 MG
Niacin 0.037 MG 0.983 MG
Pantothenic acid 0.015 MG 0.273 MG
Vitamin B6 0.009 MG 0.138 MG
Folate ~ 19 UG

Minerals

calcium

Olive is an excellent source of calcium and it has 167% more calcium than carrot - olive has 88mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Olive is an excellent source of iron and it has 19 times more iron than carrot - olive has 6.3mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Carrot is an excellent source of potassium and it has 39 times more potassium than olive - olive has 8mg of potassium per 100 grams and carrot has 320mg 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 carrot per 100 grams, however, carrot contains more kaempferol and quercetin than olive per 100 grams.

Olives Carrots
luteolin 2.8 mg 0.11 mg
kaempferol ~ 0.24 mg
myricetin ~ 0.04 mg
Quercetin ~ 0.21 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 carrots contain significant amounts of lutein + zeaxanthin.

Olives Carrots
beta-carotene 198 UG 8285 UG
lutein + zeaxanthin 510 UG 256 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 6s

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

Olives Carrots
other omega 6 0.055 G ~
linoleic acid 0.629 G 0.1 G
Total 0.684 G 0.1 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 Carrots (Carrots, raw) .

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FAQ

Does olives or carrots contain more calories in 100 grams?
Olive is high in calories and carrot has 70% less calories than olive - olive has 116 calories in 100g and carrot has 41 calories.

Does olives or carrots have more carbohydrates?
By weight, olives and carrots contain similar amounts of carbs - olive has 6g of carbs for 100g and carrot has 9.6g of carbohydrates.

Does olives or carrots contain more calcium?
Olive is a rich source of calcium and it has 170% more calcium than carrot - olive has 88mg of calcium in 100 grams and carrot has 33mg of calcium.

Does olives or carrots contain more iron?
Olive is an abundant source of iron and it has 19 times more iron than carrot - olive has 6.3mg of iron in 100 grams and carrot has 0.3mg of iron.

Does olives or carrots contain more potassium?
Carrot is a rich source of potassium and it has 39 times more potassium than olive - olive has 8mg of potassium in 100 grams and carrot has 320mg of potassium.

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