Oats vs. Olives
Nutrition comparison of Oats and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and olives:
- Both olives and oats are high in calcium, calories and iron.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and oats are high in calories. Oat has 235% more calories than olive - olive has 116 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to olives per calorie. Oats has a macronutrient ratio of 17:67:16 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Olives | |
|---|---|---|
| Protein | 17% | 3% |
| Carbohydrates | 67% | 19% |
| Fat | 16% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and olive has 91% less carbohydrates than oat - olive has 6g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 563% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
Protein
protein
Oat is an excellent source of protein and it has 19 times more protein than olive - olive has 0.84g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Oat has 47% less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Olive has more Vitamin C than oat - olive has 0.9mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than oat - olive has 17ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Olive has more Vitamin E than oat - olive has 1.7mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Olives and oats contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Olives | |
|---|---|---|
| Thiamin | 0.763 MG | 0.003 MG |
| Riboflavin | 0.139 MG | ~ |
| Niacin | 0.961 MG | 0.037 MG |
| Pantothenic acid | 1.349 MG | 0.015 MG |
| Vitamin B6 | 0.119 MG | 0.009 MG |
| Folate | 56 UG | ~ |
Minerals
calcium
Both olives and oats are high in calcium. Olive has 63% more calcium than oat - olive has 88mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both olives and oats are high in iron. Olive has 33% more iron than oat - olive has 6.3mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 52 times more potassium than olive - olive has 8mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than olive per 100 grams.
| Oats | Olives | |
|---|---|---|
| linoleic acid | 2.424 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 2.424 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.
Oats 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 oats contain more calories in 100 grams?Both olives and oats are high in calories. Oat has 240% more calories than olive - olive has 116 calories in 100g and oat has 389 calories.
Does olives or oats have more carbohydrates?
By weight, oat is high in carbohydrates and olive has 90% fewer carbohydrates than oat - olive has 6g of carbs for 100g and oat has 66.3g of carbohydrates.
Does olives or oats contain more calcium?
Both olives and oats are high in calcium. Olive has 60% more calcium than oat - olive has 88mg of calcium in 100 grams and oat has 54mg of calcium.
Does olives or oats contain more iron?
Both olives and oats are high in iron. Olive has 30% more iron than oat - olive has 6.3mg of iron in 100 grams and oat has 4.7mg of iron.
Does olives or oats contain more potassium?
Oat is a rich source of potassium and it has 52 times more potassium than olive - olive has 8mg of potassium in 100 grams and oat has 429mg of potassium.