Olives vs. Pistachio
Nutrition comparison of Olives and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and pistachio:
- Both olives and pistachio are high in calcium, calories and iron.
- Olive has signficantly less carbohydrates than pistachio.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and pistachio are high in calories. Pistachio has 393% more calories than olive - olive has 116 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, olives is lighter in protein, heavier in fat and similar to pistachio for carbs. Olives has a macronutrient ratio of 3:19:78 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Pistachio | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 19% | 19% |
| Fat | 78% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has signficantly less carbohydrates than pistachio - olive has 6g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 544% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Olive has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Pistachio is an excellent source of protein and it has 24 times more protein than olive - olive has 0.84g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and olive has 60% less saturated fat than pistachio - olive has 2.3g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Olives and pistachio contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Olives and pistachio contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Olives and pistachio contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Olives and pistachio contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Pistachio | |
|---|---|---|
| Thiamin | 0.003 MG | 0.695 MG |
| Riboflavin | ~ | 0.234 MG |
| Niacin | 0.037 MG | 1.373 MG |
| Pantothenic acid | 0.015 MG | 0.513 MG |
| Vitamin B6 | 0.009 MG | 1.122 MG |
| Folate | ~ | 51 UG |
Minerals
calcium
Both olives and pistachio are high in calcium. Pistachio has 22% more calcium than olive - olive has 88mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both olives and pistachio are high in iron. Olive has 56% more iron than pistachio - olive has 6.3mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 124 times more potassium than olive - olive has 8mg of potassium per 100 grams and pistachio has 1007mg 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, both olives and pistachio contain significant amounts of beta-carotene.
| Olives | Pistachio | |
|---|---|---|
| beta-carotene | 198 UG | 159 UG |
| lutein + zeaxanthin | 510 UG | 1160 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than olive per 100 grams.
| Olives | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 0.629 G | 13.125 G |
| Total | 0.629 G | 13.13 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 (%) |
Pistachio 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 % |
|
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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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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 pistachio contain more calories in 100 grams?Both olives and pistachio are high in calories. Pistachio has 390% more calories than olive - olive has 116 calories in 100g and pistachio has 572 calories.
Does olives or pistachio contain more calcium?
Both olives and pistachio are high in calcium. Pistachio has 20% more calcium than olive - olive has 88mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does olives or pistachio contain more iron?
Both olives and pistachio are high in iron. Olive has 60% more iron than pistachio - olive has 6.3mg of iron in 100 grams and pistachio has 4mg of iron.
Does olives or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 124 times more potassium than olive - olive has 8mg of potassium in 100 grams and pistachio has 1007mg of potassium.