Olives vs. Red Bell Pepper
Nutrition comparison of Olives and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and red bell pepper:
- Olive is an excellent source of calcium and iron.
- Red bell pepper has 37.6 times less saturated fat than olive.
- Red bell pepper has more beta-carotene than olive, however, olive contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Red bell pepper is a great source of dietary fiber and potassium.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and red bell pepper has 78% less calories than olive - olive has 116 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Olives has a macronutrient ratio of 0:21:79 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Red Bell Pepper | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | 21% | 78% |
| Fat | 79% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and red bell pepper contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 31% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Olive has less sugar than red bell pepper - red bell pepper has 4.2g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and red bell pepper contain similar amounts of protein - olive has 0.84g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Red bell pepper has 37.6 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 140 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 824% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Olives and red bell pepper contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Olives and red bell pepper contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.003 MG | 0.054 MG |
| Riboflavin | ~ | 0.085 MG |
| Niacin | 0.037 MG | 0.979 MG |
| Pantothenic acid | 0.015 MG | 0.317 MG |
| Vitamin B6 | 0.009 MG | 0.291 MG |
| Folate | ~ | 46 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 11 times more calcium than red bell pepper - olive has 88mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Olive is an excellent source of iron and it has 13 times more iron than red bell pepper - olive has 6.3mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 25 times more potassium than olive - olive has 8mg of potassium per 100 grams and red bell pepper has 211mg 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 red bell pepper per 100 grams, however, red bell pepper contains more quercetin than olive per 100 grams.
| Olives | Red Bell Pepper | |
|---|---|---|
| luteolin | 2.8 mg | 0.61 mg |
| kaempferol | ~ | 0.02 mg |
| Quercetin | ~ | 0.23 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, red bell pepper has more beta-carotene than olive per 100 grams, however, olive contains more lutein + zeaxanthin than red bell pepper per 100 grams.
| Olives | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 198 UG | 1624 UG |
| lutein + zeaxanthin | 510 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than red bell pepper per 100 grams.
| Olives | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.1 G |
| Total | 0.684 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Olives g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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 % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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 | |||
FAQ
Does olives or red bell pepper contain more calories in 100 grams?Olive is high in calories and red bell pepper has 80% less calories than olive - olive has 116 calories in 100g and red bell pepper has 26 calories.
Does olives or red bell pepper have more carbohydrates?
By weight, olives and red bell pepper contain similar amounts of carbs - olive has 6g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does olives or red bell pepper contain more calcium?
Olive is a rich source of calcium and it has 11 times more calcium than red bell pepper - olive has 88mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does olives or red bell pepper contain more iron?
Olive is an abundant source of iron and it has 13 times more iron than red bell pepper - olive has 6.3mg of iron in 100 grams and red bell pepper has 0.43mg of iron.