Kiwi vs. Olives
Nutrition comparison of Kiwi and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and olives:
- Kiwi has 77.5 times less saturated fat than olive.
- Kiwi has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Olive has 59% less carbohydrates than kiwi.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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 kiwi has 47% less calories than olive - kiwi has 61 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, kiwi is much heavier in carbs, much lighter in fat and similar to olives for protein. Kiwi has a macronutrient ratio of 7:87:7 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Olives | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 87% | 19% |
| Fat | 7% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 59% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 88% more dietary fiber than olive - kiwi has 3g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Kiwi and olives contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Kiwi has 77.5 times less saturated fat than olive - kiwi has 0.03g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 102 times more Vitamin C than olive - kiwi has 92.7mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Kiwi and olives contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Kiwi and olives contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Kiwi has 27 times more Vitamin K than olive - kiwi has 40.3ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Kiwi has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Olives | |
|---|---|---|
| Thiamin | 0.027 MG | 0.003 MG |
| Riboflavin | 0.025 MG | ~ |
| Niacin | 0.341 MG | 0.037 MG |
| Pantothenic acid | 0.183 MG | 0.015 MG |
| Vitamin B6 | 0.063 MG | 0.009 MG |
| Folate | 25 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 159% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 19 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 38 times more potassium than olive - kiwi has 312mg 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 kiwi per 100 grams, however, kiwi contains more kaempferol than olive per 100 grams.
| Kiwi | Olives | |
|---|---|---|
| luteolin | 0.74 mg | 2.8 mg |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than kiwi per 100 grams.
| Kiwi | Olives | |
|---|---|---|
| linoleic acid | 0.246 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.246 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.
Kiwi g
()
|
Daily Values (%) |
Olives 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 kiwi or olives contain more calories in 100 grams?Olive is high in calories and kiwi has 50% less calories than olive - kiwi has 61 calories in 100g and olive has 116 calories.
Does kiwi or olives have more carbohydrates?
By weight, olive has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and olive has 6g of carbohydrates.
Does kiwi or olives contain more calcium?
Olive is a rich source of calcium and it has 160% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and olive has 88mg of calcium.
Does kiwi or olives contain more iron?
Olive is an abundant source of iron and it has 19 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and olive has 6.3mg of iron.
Does kiwi or olives contain more potassium?
Kiwi is a rich source of potassium and it has 38 times more potassium than olive - kiwi has 312mg of potassium in 100 grams and olive has 8mg of potassium.