Mango vs. Olives
Nutrition comparison of Mango and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and olives:
- Mango has 23.7 times less saturated fat than olive.
- Mango has more beta-carotene than olive, however, olive contains more lutein + zeaxanthin than mango.
- Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mango has signficantly more potassium than olive.
- Mango is an excellent source of Vitamin C.
- Olive has 60% less carbohydrates than mango.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Mango (Mangos, 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 mango has 48% less calories than olive - olive has 116 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is much heavier in carbs, much lighter in fat and similar to olives for protein. Mango has a macronutrient ratio of 5:90:5 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Olives | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 90% | 19% |
| Fat | 5% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 60% less carbohydrates than mango - olive has 6g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Olives and mango contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Olive has less sugar than mango - mango has 13.7g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and mango contain similar amounts of protein - olive has 0.84g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Mango has 23.7 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 39 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 218% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Olives and mango contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Olives and mango contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Olives | |
|---|---|---|
| Thiamin | 0.028 MG | 0.003 MG |
| Riboflavin | 0.038 MG | ~ |
| Niacin | 0.669 MG | 0.037 MG |
| Pantothenic acid | 0.197 MG | 0.015 MG |
| Vitamin B6 | 0.119 MG | 0.009 MG |
| Folate | 43 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 700% more calcium than mango - olive has 88mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Olive is an excellent source of iron and it has 38 times more iron than mango - olive has 6.3mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has signficantly more potassium than olive - olive has 8mg of potassium per 100 grams and mango has 168mg 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,
| Mango | Olives | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 2.8 mg |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 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, mango has more beta-carotene than olive per 100 grams, however, olive contains more lutein + zeaxanthin than mango per 100 grams.
| Mango | Olives | |
|---|---|---|
| beta-carotene | 640 UG | 198 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than mango per 100 grams.
| Mango | Olives | |
|---|---|---|
| linoleic acid | 0.019 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.019 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.
Mango 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 olives or mango contain more calories in 100 grams?Olive is high in calories and mango has 50% less calories than olive - olive has 116 calories in 100g and mango has 60 calories.
Does olives or mango have more carbohydrates?
By weight, olive has 60% fewer carbohydrates than mango - olive has 6g of carbs for 100g and mango has 15g of carbohydrates.
Does olives or mango contain more calcium?
Olive is a rich source of calcium and it has 700% more calcium than mango - olive has 88mg of calcium in 100 grams and mango has 11mg of calcium.
Does olives or mango contain more iron?
Olive is an abundant source of iron and it has 38 times more iron than mango - olive has 6.3mg of iron in 100 grams and mango has 0.16mg of iron.