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.
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.
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, 8:81:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Raspberries | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 19% | 81% |
| Fat | 78% | 11% |
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Olives or Raspberries .
Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Raspberries (Raspberries, raw) .
Olives 100g
(
100 g
)
|
Daily Values (%) |
Raspberries 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 116KCAL 6% |
|
123% | calories | 5% |
|
52KCAL 3% | |
| 6G 2% |
|
5% | carbohydrates | 100% |
|
12G 5% | |
| 1.6G 6% |
|
5% | dietary fiber | 306% |
|
6.5G 26% | |
| 5% | sugar | >999% | 4.4G | ||||
| 11G 17% |
|
>999% | total fat | 5% |
|
0.65G 1% | |
| 2.3G 13% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
| 7.7G | >999% | monounsaturated fat | 5% | 0.06G | |||
| 0.63G | 66% | polyunsaturated fat | 5% | 0.38G | |||
| 735MG 49% |
|
>999% | sodium | 5% |
|
1MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 17UG 2% |
|
750% | Vitamin A | 5% |
|
2UG 0.3% | |
| 0.9MG 1% |
|
5% | Vitamin C | >999% |
|
26MG 35% | |
| 88MG 9% |
|
252% | calcium | 5% |
|
25MG 3% | |
| 6.3MG 35% |
|
813% | iron | 5% |
|
0.69MG 4% | |
| 4MG 1% |
|
5% | magnesium | 450% |
|
22MG 7% | |
| 8MG 0.3% |
|
5% | potassium | >999% |
|
151MG 7% | |
| 0MG 0.3% |
|
5% | thiamin (Vit B1) | >999% |
|
0.03MG 3% | |
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.04MG 4% | ||
| 0.04MG 0.3% |
|
5% | niacin (Vit B3) | >999% |
|
0.6MG 4% | |
| 0.01MG 1% |
|
5% | Vitamin B6 | 495% |
|
0.06MG 4% | |
| 0.02MG 0.3% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.33MG 7% | |
|
|
5% | folate (Vit B9) | >999% |
|
21UG 5% | ||
| 1.7MG 11% |
|
95% | Vitamin E | 5% |
|
0.87MG 6% | |
| 1.4UG 2% |
|
5% | Vitamin K | 457% |
|
7.8UG 9% | |
| 0.84G 2% |
|
5% | protein | 43% |
|
1.2G 2% | |
| 10MG 2% |
|
5% | choline | 20% |
|
12MG 3% | |
| 0.25MG 21% |
|
178% | copper | 5% |
|
0.09MG 8% | |
| 0.02MG 1% |
|
5% | manganese | >999% |
|
0.67MG 37% | |
| 3MG 0.4% |
|
5% | phosphorus | 867% |
|
29MG 4% | |
| 0.9UG 2% |
|
350% | selenium | 5% |
|
0.2UG 0.4% | |
| 0.22MG 3% |
|
5% | zinc | 91% |
|
0.42MG 5% | |
| 80G | 5% | Water | 7% | 86G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
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.