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.
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.
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 3:19:78 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Carrots | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 19% | 88% |
| Fat | 78% | 4% |
| 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 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 Carrots .
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 | |||
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.