Egg vs. Olives
Nutrition comparison of Egg and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and olives:
- Both olives and egg are high in calcium and calories.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Olive has signficantly more dietary fiber than egg.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and egg are high in calories. Egg has 23% more calories than olive - olive has 116 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to olives per calorie. Egg has a macronutrient ratio of 36:2:62 and for olives, 0:21:79 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Olives | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | 21% |
| Fat | 62% | 79% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and egg contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than egg - olive has 1.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and olives contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has 13 times more protein than olive - olive has 0.84g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Olives and egg contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and olives are low in trans fat - egg has 0.04g of trans fat per 100 grams and olive does not contain significant amounts.
cholesterol
Egg is high in cholesterol and olive has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than egg - olive has 0.9mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 841% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than olive - egg has 82iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Vitamin E
Olives and egg contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Olives and egg contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Olives | |
|---|---|---|
| Thiamin | 0.04 MG | 0.003 MG |
| Riboflavin | 0.457 MG | ~ |
| Niacin | 0.075 MG | 0.037 MG |
| Pantothenic acid | 1.533 MG | 0.015 MG |
| Vitamin B6 | 0.17 MG | 0.009 MG |
| Folate | 47 UG | ~ |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both olives and egg are high in calcium. Olive has 57% more calcium than egg - olive has 88mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Olive is an excellent source of iron and it has 259% more iron than egg - olive has 6.3mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Egg has 16 times more potassium than olive - olive has 8mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
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 egg and olives contain significant amounts of lutein + zeaxanthin.
| Egg | Olives | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 510 UG |
| beta-carotene | ~ | 198 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than olive per 100 grams.
| Egg | Olives | |
|---|---|---|
| other omega 6 | 0.003 G | 0.055 G |
| linoleic acid | 1.555 G | 0.629 G |
| Total | 1.558 G | 0.684 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.
Egg g
()
|
Daily Values (%) |
Olives 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 egg contain more calories in 100 grams?Both olives and egg are high in calories. Egg has 20% more calories than olive - olive has 116 calories in 100g and egg has 143 calories.
Is olives or egg better for protein?
Egg is a fantastic source of protein and it has 13 times more protein than olive - olive has 0.84g of protein per 100 grams and egg has 12.6g of protein.
Does olives or egg contain more calcium?
Both olives and egg are high in calcium. Olive has 60% more calcium than egg - olive has 88mg of calcium in 100 grams and egg has 56mg of calcium.
Does olives or egg contain more iron?
Olive is an abundant source of iron and it has 260% more iron than egg - olive has 6.3mg of iron in 100 grams and egg has 1.8mg of iron.