Olives vs. Kidney Beans
Nutrition comparison of Olives and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and kidney beans:
- Both olives and kidney beans are high in calcium and calories.
- Kidney bean has 5.9 times less saturated fat than olive.
- Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kidney bean is a great source of potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
- Olive has 71% less carbohydrates than kidney bean.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and kidney beans are high in calories. Olive is very similar to olive for calories - olive has 116 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Olives has a macronutrient ratio of 4:19:77 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Kidney Beans | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 19% | 67% |
| Fat | 77% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 71% less carbohydrates than kidney bean - olive has 6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 275% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Kidney bean is a great source of protein and it has 867% more protein than olive - olive has 0.84g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 5.9 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Olives and kidney beans contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than kidney bean - olive has 17ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Olive has 54 times more Vitamin E than kidney bean - olive has 1.7mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Olives and kidney beans contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Olives | Kidney Beans | |
|---|---|---|
| Thiamin | 0.003 MG | 0.06 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | 0.037 MG | 0.417 MG |
| Pantothenic acid | 0.015 MG | ~ |
| Vitamin B6 | 0.009 MG | 0.113 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Both olives and kidney beans are high in calcium. Olive has 52% more calcium than kidney bean - olive has 88mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Olive is an excellent source of iron and it has 319% more iron than kidney bean - olive has 6.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 30 times more potassium than olive - olive has 8mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than kidney bean per 100 grams.
| Olives | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.217 G |
| Total | 0.684 G | 0.217 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.
Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Olives g
()
|
Daily Values (%) |
Kidney Beans 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 % |
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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 % |
|
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 % |
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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 % |
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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 kidney beans contain more calories in 100 grams?Both olives and kidney beans are high in calories. Olive is quite similar to olive for calories - olive has 116 calories in 100g and kidney bean has 121 calories.
Does olives or kidney beans have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than kidney bean - olive has 6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does olives or kidney beans contain more calcium?
Both olives and kidney beans are high in calcium. Olive has 50% more calcium than kidney bean - olive has 88mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does olives or kidney beans contain more iron?
Olive is an abundant source of iron and it has 320% more iron than kidney bean - olive has 6.3mg of iron in 100 grams and kidney bean has 1.5mg of iron.