Olives vs. Parsley
Nutrition comparison of Olives and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and parsley:
- Both olives and parsley are high in calcium and iron.
- Parsley has 16.2 times less saturated fat than olive.
- Parsley has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and parsley has 69% less calories than olive - olive has 116 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to parsley per calorie. Olives has a macronutrient ratio of 4:19:77 and for parsley, 33:67:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Parsley | |
|---|---|---|
| Protein | 4% | 33% |
| Carbohydrates | 19% | 67% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Olives and parsley contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Parsley is an excellent source of dietary fiber and it has 106% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Parsley and olives contain similar amounts of sugar - parsley has 0.85g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Parsley has 254% more protein than olive - olive has 0.84g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Parsley has 16.2 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has 146 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 23 times more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Olives and parsley contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 1170 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Parsley | |
|---|---|---|
| Thiamin | 0.003 MG | 0.086 MG |
| Riboflavin | ~ | 0.098 MG |
| Niacin | 0.037 MG | 1.313 MG |
| Pantothenic acid | 0.015 MG | 0.4 MG |
| Vitamin B6 | 0.009 MG | 0.09 MG |
| Folate | ~ | 152 UG |
Minerals
calcium
Both olives and parsley are high in calcium. Parsley has 57% more calcium than olive - olive has 88mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Both olives and parsley are high in iron. Olive is very similar to parsley for iron - olive has 6.3mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Parsley is an excellent source of potassium and it has 68 times more potassium than olive - olive has 8mg of potassium per 100 grams and parsley has 554mg 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, olive has more luteolin than parsley per 100 grams, however, parsley contains more apigenin, kaempferol, myricetin and quercetin than olive per 100 grams.
| Olives | Parsley | |
|---|---|---|
| luteolin | 2.8 mg | 1.09 mg |
| apigenin | ~ | 215.46 mg |
| kaempferol | ~ | 1.49 mg |
| myricetin | ~ | 14.84 mg |
| Quercetin | ~ | 0.28 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,
| Olives | Parsley | |
|---|---|---|
| beta-carotene | 198 UG | 5054 UG |
| lutein + zeaxanthin | 510 UG | 5561 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than parsley per 100 grams.
| Olives | Parsley | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.115 G |
| Total | 0.684 G | 0.115 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 (%) |
Parsley 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 % |
|
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 % |
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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 % |
|
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 % |
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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 % |
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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 parsley contain more calories in 100 grams?Olive is high in calories and parsley has 70% less calories than olive - olive has 116 calories in 100g and parsley has 36 calories.
Is olives or parsley better for protein?
Parsley has 250% more protein than olive - olive has 0.84g of protein per 100 grams and parsley has 3g of protein.
Does olives or parsley have more carbohydrates?
By weight, olives and parsley contain similar amounts of carbs - olive has 6g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does olives or parsley contain more calcium?
Both olives and parsley are high in calcium. Parsley has 60% more calcium than olive - olive has 88mg of calcium in 100 grams and parsley has 138mg of calcium.
Does olives or parsley contain more iron?
Both olives and parsley are high in iron. Olive is very similar to parsley for iron - olive has 6.3mg of iron in 100 grams and parsley has 6.2mg of iron.
Does olives or parsley contain more potassium?
Parsley is a rich source of potassium and it has 68 times more potassium than olive - olive has 8mg of potassium in 100 grams and parsley has 554mg of potassium.