Olives vs. Pecan
Nutrition comparison of Olives and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and pecan:
- Both olives and pecan are high in calcium, calories and iron.
- Olive has 56% less carbohydrates than pecan.
- Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pecan is a great source of protein.
- Pecan is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and pecan are high in calories. Pecan has 496% more calories than olive - olive has 116 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, olives is heavier in carbs, lighter in fat and similar to pecan for protein. Olives has a macronutrient ratio of 4:19:77 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Pecan | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 19% | 8% |
| Fat | 77% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 56% less carbohydrates than pecan - olive has 6g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Pecan is an excellent source of dietary fiber and it has 500% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Olive has less sugar than pecan - pecan has 4g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Pecan is a great source of protein and it has 992% more protein than olive - olive has 0.84g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and olive has 63% less saturated fat than pecan - olive has 2.3g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Olives and pecan contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Olives and pecan contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Olives and pecan contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Olives and pecan contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Pecan | |
|---|---|---|
| Thiamin | 0.003 MG | 0.66 MG |
| Riboflavin | ~ | 0.13 MG |
| Niacin | 0.037 MG | 1.167 MG |
| Pantothenic acid | 0.015 MG | 0.863 MG |
| Vitamin B6 | 0.009 MG | 0.21 MG |
| Folate | ~ | 22 UG |
Minerals
calcium
Both olives and pecan are high in calcium. Olive has 26% more calcium than pecan - olive has 88mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both olives and pecan are high in iron. Olive has 148% more iron than pecan - olive has 6.3mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Pecan is an excellent source of potassium and it has 50 times more potassium than olive - olive has 8mg of potassium per 100 grams and pecan has 410mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than olive per 100 grams.
| Olives | Pecan | |
|---|---|---|
| other omega 6 | 0.055 G | 0.069 G |
| linoleic acid | 0.629 G | 20.628 G |
| Total | 0.684 G | 20.697 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 (%) |
Pecan 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 pecan contain more calories in 100 grams?Both olives and pecan are high in calories. Pecan has 500% more calories than olive - olive has 116 calories in 100g and pecan has 691 calories.
Does olives or pecan contain more calcium?
Both olives and pecan are high in calcium. Olive has 30% more calcium than pecan - olive has 88mg of calcium in 100 grams and pecan has 70mg of calcium.
Does olives or pecan contain more iron?
Both olives and pecan are high in iron. Olive has 150% more iron than pecan - olive has 6.3mg of iron in 100 grams and pecan has 2.5mg of iron.
Does olives or pecan contain more potassium?
Pecan is a rich source of potassium and it has 50 times more potassium than olive - olive has 8mg of potassium in 100 grams and pecan has 410mg of potassium.