Olives vs. Flaxseeds
Nutrition comparison of Olives and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and flaxseeds:
- Both olives and flaxseeds are high in calcium, calories and iron.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of dietary fiber, potassium and protein.
- Olive has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and flaxseeds are high in calories. Flaxseed has 360% more calories than olive - olive has 116 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, olives is lighter in protein, heavier in fat and similar to flaxseeds for carbs. Olives has a macronutrient ratio of 3:19:78 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Flaxseeds | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 19% | 20% |
| Fat | 78% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has signficantly less carbohydrates than flaxseed - olive has 6g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 16 times more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Olive has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Flaxseed is an excellent source of protein and it has 20 times more protein than olive - olive has 0.84g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Olive has 38% less saturated fat than flaxseed - olive has 2.3g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Olives and flaxseeds contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than flaxseed - olive has 17ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Olives and flaxseeds contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Olives and flaxseeds contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Flaxseeds | |
|---|---|---|
| Thiamin | 0.003 MG | 1.644 MG |
| Riboflavin | ~ | 0.161 MG |
| Niacin | 0.037 MG | 3.08 MG |
| Pantothenic acid | 0.015 MG | 0.985 MG |
| Vitamin B6 | 0.009 MG | 0.473 MG |
| Folate | ~ | 87 UG |
Minerals
calcium
Both olives and flaxseeds are high in calcium. Flaxseed has 190% more calcium than olive - olive has 88mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Both olives and flaxseeds are high in iron. Olive has a little more iron (10%) than flaxseed by weight - olive has 6.3mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 100 times more potassium than olive - olive has 8mg of potassium per 100 grams and flaxseed has 813mg 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 olives and flaxseeds contain significant amounts of lutein + zeaxanthin.
| Olives | Flaxseeds | |
|---|---|---|
| beta-carotene | 198 UG | ~ |
| lutein + zeaxanthin | 510 UG | 651 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than olive per 100 grams.
| Olives | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 0.629 G | 5.903 G |
| Total | 0.629 G | 5.91 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 Flaxseeds .
Olives g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
|
UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or flaxseeds contain more calories in 100 grams?Both olives and flaxseeds are high in calories. Flaxseed has 360% more calories than olive - olive has 116 calories in 100g and flaxseed has 534 calories.
Does olives or flaxseeds contain more calcium?
Both olives and flaxseeds are high in calcium. Flaxseed has 190% more calcium than olive - olive has 88mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does olives or flaxseeds contain more iron?
Both olives and flaxseeds are high in iron. Olive has a little more iron ( 10%) than flaxseed by weight - olive has 6.3mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does olives or flaxseeds contain more potassium?
Flaxseed is a rich source of potassium and it has 100 times more potassium than olive - olive has 8mg of potassium in 100 grams and flaxseed has 813mg of potassium.