Lemon vs. Olives
Nutrition comparison of Lemon and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and olives:
- Lemon has 57.4 times less saturated fat than olive.
- Lemon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lemon is a great source of dietary fiber.
- Lemon is an excellent source of Vitamin C.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) 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 lemon has 75% less calories than olive - lemon has 29 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, lemon is heavier in protein, much heavier in carbs and much lighter in fat compared to olives per calorie. Lemon has a macronutrient ratio of 10:84:6 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Olives | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 84% | 19% |
| Fat | 6% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and olives contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Lemon is a great source of dietary fiber and it has 75% more dietary fiber than olive - lemon has 2.8g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than lemon - lemon has 2.5g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Lemon and olives contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Lemon has 57.4 times less saturated fat than olive - lemon has 0.04g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 57 times more Vitamin C than olive - lemon has 53mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Lemon and olives contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Olive has 1000% more Vitamin E than lemon - lemon has 0.15mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Olives and lemon contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Lemon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lemon | Olives | |
|---|---|---|
| Thiamin | 0.04 MG | 0.003 MG |
| Riboflavin | 0.02 MG | ~ |
| Niacin | 0.1 MG | 0.037 MG |
| Pantothenic acid | 0.19 MG | 0.015 MG |
| Vitamin B6 | 0.08 MG | 0.009 MG |
| Folate | 11 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 238% more calcium than lemon - lemon has 26mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 947% more iron than lemon - lemon has 0.6mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Lemon has 16 times more potassium than olive - lemon has 138mg 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, both lemon and olives contain significant amounts of luteolin.
| Lemon | Olives | |
|---|---|---|
| luteolin | 1.9 mg | 2.8 mg |
| kaempferol | 0.03 mg | ~ |
| myricetin | 0.5 mg | ~ |
| Quercetin | 1.14 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,
| Lemon | Olives | |
|---|---|---|
| beta-carotene | 3 UG | 198 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 11 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than lemon per 100 grams.
| Lemon | Olives | |
|---|---|---|
| linoleic acid | 0.063 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.063 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.
Lemon 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 lemon or olives contain more calories in 100 grams?Olive is high in calories and lemon has 80% less calories than olive - lemon has 29 calories in 100g and olive has 116 calories.
Does lemon or olives have more carbohydrates?
By weight, lemon and olives contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and olive has 6g of carbohydrates.
Does lemon or olives contain more calcium?
Olive is a rich source of calcium and it has 240% more calcium than lemon - lemon has 26mg of calcium in 100 grams and olive has 88mg of calcium.
Does lemon or olives contain more iron?
Olive is an abundant source of iron and it has 950% more iron than lemon - lemon has 0.6mg of iron in 100 grams and olive has 6.3mg of iron.