Olives vs. Garlic
Nutrition comparison of Olives and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and garlic:
- Both olives and garlic are high in calcium and calories.
- Garlic has 24.6 times less saturated fat than olive.
- Garlic has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and potassium.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and garlic are high in calories. Garlic has 28% more calories than olive - olive has 116 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Olives has a macronutrient ratio of 3:19:78 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Garlic | |
|---|---|---|
| Protein | 3% | 16% |
| Carbohydrates | 19% | 82% |
| Fat | 78% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and olive has 82% less carbohydrates than garlic - olive has 6g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 31% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Garlic and olives contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Garlic has 657% more protein than olive - olive has 0.84g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Garlic has 24.6 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 33 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than garlic - olive has 17ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Olive has 19 times more Vitamin E than garlic - olive has 1.7mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Olives and garlic contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Garlic | |
|---|---|---|
| Thiamin | 0.003 MG | 0.2 MG |
| Riboflavin | ~ | 0.11 MG |
| Niacin | 0.037 MG | 0.7 MG |
| Pantothenic acid | 0.015 MG | 0.596 MG |
| Vitamin B6 | 0.009 MG | 1.235 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Both olives and garlic are high in calcium. Garlic has 106% more calcium than olive - olive has 88mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Olive is an excellent source of iron and it has 269% more iron than garlic - olive has 6.3mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Garlic is an excellent source of potassium and it has 49 times more potassium than olive - olive has 8mg of potassium per 100 grams and garlic has 401mg 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 garlic per 100 grams, however, garlic contains more kaempferol, myricetin and quercetin than olive per 100 grams.
| Olives | Garlic | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| kaempferol | ~ | 0.26 mg |
| myricetin | ~ | 1.61 mg |
| Quercetin | ~ | 1.74 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than garlic per 100 grams.
| Olives | Garlic | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.229 G |
| Total | 0.684 G | 0.229 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 Garlic .
Olives g
()
|
Daily Values (%) |
Garlic 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 % |
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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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 garlic contain more calories in 100 grams?Both olives and garlic are high in calories. Garlic has 30% more calories than olive - olive has 116 calories in 100g and garlic has 149 calories.
Does olives or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and olive has 80% fewer carbohydrates than garlic - olive has 6g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does olives or garlic contain more calcium?
Both olives and garlic are high in calcium. Garlic has 110% more calcium than olive - olive has 88mg of calcium in 100 grams and garlic has 181mg of calcium.
Does olives or garlic contain more iron?
Olive is an abundant source of iron and it has 270% more iron than garlic - olive has 6.3mg of iron in 100 grams and garlic has 1.7mg of iron.
Does olives or garlic contain more potassium?
Garlic is a rich source of potassium and it has 49 times more potassium than olive - olive has 8mg of potassium in 100 grams and garlic has 401mg of potassium.