Olives vs. Orange
Nutrition comparison of Olives and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and orange:
- Both olives and orange are high in calcium.
- Olive is an excellent source of iron.
- Orange has 90.1 times less saturated fat than olive.
- Orange has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange has signficantly more potassium than olive.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and orange has 60% less calories than olive - olive has 116 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, olives is much lighter in carbs, much heavier in fat and similar to orange for protein. Olives has a macronutrient ratio of 4:19:77 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Orange | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 19% | 91% |
| Fat | 77% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and orange contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 50% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Olive has less sugar than orange - orange has 9.1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and orange contain similar amounts of protein - olive has 0.84g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Orange has 90.1 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 49 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Olives and orange contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Olive has 817% more Vitamin E than orange - olive has 1.7mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Olives and orange contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Orange | |
|---|---|---|
| Thiamin | 0.003 MG | 0.1 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | 0.037 MG | 0.4 MG |
| Pantothenic acid | 0.015 MG | 0.25 MG |
| Vitamin B6 | 0.009 MG | 0.051 MG |
| Folate | ~ | 17 UG |
Minerals
calcium
Both olives and orange are high in calcium. Olive has 105% more calcium than orange - olive has 88mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Olive is an excellent source of iron and it has 68 times more iron than orange - olive has 6.3mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange has signficantly more potassium than olive - olive has 8mg of potassium per 100 grams and orange has 169mg of potassium.
Antioxidants and Phytonutrients
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,
| Olives | Orange | |
|---|---|---|
| beta-carotene | 198 UG | 71 UG |
| lutein + zeaxanthin | 510 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than orange per 100 grams.
| Olives | Orange | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.031 G |
| Total | 0.684 G | 0.031 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.
Olives g
()
|
Daily Values (%) |
Orange g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 orange contain more calories in 100 grams?Olive is high in calories and orange has 60% less calories than olive - olive has 116 calories in 100g and orange has 46 calories.
Does olives or orange have more carbohydrates?
By weight, olives and orange contain similar amounts of carbs - olive has 6g of carbs for 100g and orange has 11.5g of carbohydrates.
Does olives or orange contain more calcium?
Both olives and orange are high in calcium. Olive has 110% more calcium than orange - olive has 88mg of calcium in 100 grams and orange has 43mg of calcium.
Does olives or orange contain more iron?
Olive is an abundant source of iron and it has 68 times more iron than orange - olive has 6.3mg of iron in 100 grams and orange has 0.09mg of iron.