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 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 | ~ | ~ |
Raspberries and olives contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and olive has 6g of carbohydrates.
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.
Olive has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and olive does not contain significant amounts.
Raspberries and olives contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and olive has 0.84g of protein.
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.
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.
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.
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.
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.
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 |
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.
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.
Raspberry has signficantly more potassium than olive - raspberry has 151mg of potassium per 100 grams and olive has 8mg of potassium.
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 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 |
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 |
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) .
Olives g
()
|
Daily Values (%) |
Raspberries g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||