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:
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 | ~ | ~ |
Olives and carrots contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
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.
Olive has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and olive does not contain significant amounts.
Olives and carrots contain similar amounts of protein - olive has 0.84g of protein per 100 grams and carrot has 0.93g of protein.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 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 |
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 |
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 (%) |
Carrots 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 | |||