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.
Detailed nutritional comparison of lemon and olives is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Lemon src
Image of Olives src

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, 3:19:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lemon Olives
Protein 10% 3%
Carbohydrates 84% 19%
Fat 6% 78%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Lemon or Olives .

Note: The specific food items compared are: Lemon (Lemons, raw, without peel) and Olives (Olives, ripe, canned (small-extra large)) .

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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.