Olives vs. Raspberries

Nutrition comparison of Olives and Raspberries


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of olives versus raspberries (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in olives and raspberries:

  • Olive is an excellent source of calcium and iron.
  • Raspberry has 118.9 times less saturated fat than olive.
  • Raspberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Raspberry has signficantly more potassium than olive.
  • Raspberry is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of olives and raspberries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Raspberries src

Calories and Carbs

calories

Olive is high in calories and raspberry has 55% less calories than olive - raspberry has 52 calories per 100 grams and olive has 116 calories.

For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to raspberries per calorie. Olives has a macronutrient ratio of 3:19:78 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Raspberries
Protein 3% 8%
Carbohydrates 19% 82%
Fat 78% 10%
Alcohol ~ ~

carbohydrates

Raspberries and olives contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and olive has 6g of carbohydrates.

dietary fiber

Raspberry is an excellent source of dietary fiber and it has 306% more dietary fiber than olive - raspberry has 6.5g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.

sugar

Olive has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Raspberries and olives contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and olive has 0.84g of protein.

Fat

saturated fat

Raspberry has 118.9 times less saturated fat than olive - raspberry has 0.02g of saturated fat per 100 grams and olive has 2.3g of saturated fat.

Vitamins

Vitamin C

Raspberry is an excellent source of Vitamin C and it has 28 times more Vitamin C than olive - raspberry has 26.2mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.

Vitamin A

Raspberries and olives contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.

Vitamin E

Raspberries and olives contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.

Vitamin K

Raspberries and olives contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.

The B Vitamins

Raspberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Olives Raspberries
Thiamin 0.003 MG 0.032 MG
Riboflavin ~ 0.038 MG
Niacin 0.037 MG 0.598 MG
Pantothenic acid 0.015 MG 0.329 MG
Vitamin B6 0.009 MG 0.055 MG
Folate ~ 21 UG

Minerals

calcium

Olive is an excellent source of calcium and it has 252% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and olive has 88mg of calcium.

iron

Olive is an excellent source of iron and it has 810% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and olive has 6.3mg of iron.

potassium

Raspberry has signficantly more potassium than olive - raspberry has 151mg 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 raspberry per 100 grams, however, raspberry contains more quercetin than olive per 100 grams.

Olives Raspberries
luteolin 2.8 mg ~
kaempferol ~ 0.06 mg
Quercetin ~ 1.05 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 Raspberries
beta-carotene 198 UG 12 UG
lutein + zeaxanthin 510 UG 136 UG
alpha-carotene ~ 16 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, olive has more linoleic acid than raspberry per 100 grams.

Olives Raspberries
other omega 6 0.055 G ~
linoleic acid 0.629 G 0.249 G
Total 0.684 G 0.249 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 Raspberries (Raspberries, raw) .

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FAQ

Does raspberries or olives contain more calories in 100 grams?
Olive is high in calories and raspberry has 60% less calories than olive - raspberry has 52 calories in 100g and olive has 116 calories.

Does raspberries or olives have more carbohydrates?
By weight, raspberries and olives contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and olive has 6g of carbohydrates.

Does raspberries or olives contain more calcium?
Olive is a rich source of calcium and it has 250% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and olive has 88mg of calcium.

Does raspberries or olives contain more iron?
Olive is an abundant source of iron and it has 810% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and olive has 6.3mg of iron.