Olives vs. Kale
Nutrition comparison of Olives and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and kale:
- Both kale and olives are high in calcium.
- Kale has 11.8 times less saturated fat than olive.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and kale has 70% less calories than olive - kale has 35 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Olives has a macronutrient ratio of 3:19:78 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Kale | |
|---|---|---|
| Protein | 3% | 28% |
| Carbohydrates | 19% | 41% |
| Fat | 78% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and olives contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 156% more dietary fiber than olive - kale has 4.1g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Kale and olives contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Kale has 248% more protein than olive - kale has 2.9g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Kale has 11.8 times less saturated fat than olive - kale has 0.18g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 102 times more Vitamin C than olive - kale has 93.4mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 13 times more Vitamin A than olive - kale has 241ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Kale and olives contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 277 times more Vitamin K than olive - kale has 389.6ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Kale | |
|---|---|---|
| Thiamin | 0.003 MG | 0.113 MG |
| Riboflavin | ~ | 0.347 MG |
| Niacin | 0.037 MG | 1.18 MG |
| Pantothenic acid | 0.015 MG | 0.37 MG |
| Vitamin B6 | 0.009 MG | 0.147 MG |
| Folate | ~ | 62 UG |
Minerals
calcium
Both kale and olives are high in calcium. Kale has 189% more calcium than olive - kale has 254mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 293% more iron than kale - kale has 1.6mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Kale is an excellent source of potassium and it has 42 times more potassium than olive - kale has 348mg of potassium per 100 grams and olive has 8mg 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 kale per 100 grams, however, kale contains more isorhamnetin, kaempferol and quercetin than olive per 100 grams.
| Olives | Kale | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
| Quercetin | ~ | 22.58 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,
| Olives | Kale | |
|---|---|---|
| beta-carotene | 198 UG | 2873 UG |
| lutein + zeaxanthin | 510 UG | 6261 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than kale per 100 grams.
| Olives | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 0.629 G | 0.291 G |
| Total | 0.629 G | 0.294 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.
Olives g
()
|
Daily Values (%) |
Kale 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 % |
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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 kale or olives contain more calories in 100 grams?Olive is high in calories and kale has 70% less calories than olive - kale has 35 calories in 100g and olive has 116 calories.
Does kale or olives have more carbohydrates?
By weight, kale and olives contain similar amounts of carbs - kale has 4.4g of carbs for 100g and olive has 6g of carbohydrates.
Does kale or olives contain more calcium?
Both kale and olives are high in calcium. Kale has 190% more calcium than olive - kale has 254mg of calcium in 100 grams and olive has 88mg of calcium.
Does kale or olives contain more iron?
Olive is an abundant source of iron and it has 290% more iron than kale - kale has 1.6mg of iron in 100 grams and olive has 6.3mg of iron.
Does kale or olives contain more potassium?
Kale is a rich source of potassium and it has 42 times more potassium than olive - kale has 348mg of potassium in 100 grams and olive has 8mg of potassium.