Olives vs. Pomegranate Juice
Nutrition comparison of Olives and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and pomegranate juice:
- Olive has 54% less carbohydrates than pomegranate juice.
- Olive has signficantly more dietary fiber than pomegranate juice.
- Olive is an excellent source of calcium and iron.
- Pomegranate juice has 28.6 times less saturated fat than olive.
- Pomegranate juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and pomegranate juice has 53% less calories than olive - pomegranate juice has 54 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is much lighter in carbs, much heavier in fat and similar to pomegranate juice for protein. Olives has a macronutrient ratio of 3:19:78 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Pomegranate Juice | |
|---|---|---|
| Protein | 3% | 1% |
| Carbohydrates | 19% | 94% |
| Fat | 78% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 54% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Pomegranate juice and olives contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Pomegranate juice has 28.6 times less saturated fat than olive - pomegranate juice has 0.08g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and olives contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than pomegranate juice - olive has 17ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and olives contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Pomegranate juice and olives contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Pomegranate juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.003 MG | 0.015 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | 0.037 MG | 0.233 MG |
| Pantothenic acid | 0.015 MG | 0.285 MG |
| Vitamin B6 | 0.009 MG | 0.04 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 700% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 61 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 25 times more potassium than olive - pomegranate juice has 214mg of potassium per 100 grams and olive has 8mg 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 pomegranate juice per 100 grams, however, pomegranate juice contains more quercetin than olive per 100 grams.
| Olives | Pomegranate Juice | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| Quercetin | ~ | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than pomegranate juice per 100 grams.
| Olives | Pomegranate Juice | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.05 G |
| Total | 0.684 G | 0.05 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.
Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Pomegranate Juice (Pomegranate juice, bottled) .
Olives g
()
|
Daily Values (%) |
Pomegranate Juice 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 pomegranate juice or olives contain more calories in 100 grams?Olive is high in calories and pomegranate juice has 50% less calories than olive - pomegranate juice has 54 calories in 100g and olive has 116 calories.
Does pomegranate juice or olives have more carbohydrates?
By weight, olive has 50% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and olive has 6g of carbohydrates.
Does pomegranate juice or olives contain more calcium?
Olive is a rich source of calcium and it has 700% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and olive has 88mg of calcium.
Does pomegranate juice or olives contain more iron?
Olive is an abundant source of iron and it has 61 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and olive has 6.3mg of iron.