Grapes vs. Olives
Nutrition comparison of Grapes and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and olives:
- Grape has 41.2 times less saturated fat than olive.
- Grape has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Grape has signficantly more potassium than olive.
- Olive has 67% less carbohydrates than grape.
- Olive has signficantly less sugar than grape.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and grape has 41% less calories than olive - olive has 116 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much heavier in carbs, much lighter in fat and similar to olives for protein. Grapes has a macronutrient ratio of 4:95:2 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Olives | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 95% | 19% |
| Fat | 2% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 67% less carbohydrates than grape - olive has 6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Olive has 78% more dietary fiber than grape - olive has 1.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Olive has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and grapes contain similar amounts of protein - olive has 0.84g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 41.2 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Olives and grapes contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Olives and grapes contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Olive has 768% more Vitamin E than grape - olive has 1.7mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Olives and grapes contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grapes | Olives | |
|---|---|---|
| Thiamin | 0.069 MG | 0.003 MG |
| Riboflavin | 0.07 MG | ~ |
| Niacin | 0.188 MG | 0.037 MG |
| Pantothenic acid | 0.05 MG | 0.015 MG |
| Vitamin B6 | 0.086 MG | 0.009 MG |
| Folate | 2 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 780% more calcium than grape - olive has 88mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Olive is an excellent source of iron and it has 16 times more iron than grape - olive has 6.3mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has signficantly more potassium than olive - olive has 8mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Olives | |
|---|---|---|
| beta-carotene | 39 UG | 198 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than grape per 100 grams.
| Grapes | Olives | |
|---|---|---|
| linoleic acid | 0.037 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.037 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.
Grapes g
()
|
Daily Values (%) |
Olives g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 grapes contain more calories in 100 grams?Olive is high in calories and grape has 40% less calories than olive - olive has 116 calories in 100g and grape has 69 calories.
Does olives or grapes have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than grape - olive has 6g of carbs for 100g and grape has 18.1g of carbohydrates.
Does olives or grapes contain more calcium?
Olive is a rich source of calcium and it has 780% more calcium than grape - olive has 88mg of calcium in 100 grams and grape has 10mg of calcium.
Does olives or grapes contain more iron?
Olive is an abundant source of iron and it has 16 times more iron than grape - olive has 6.3mg of iron in 100 grams and grape has 0.36mg of iron.