Olives vs. Romaine Lettuce
Nutrition comparison of Olives and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and romaine lettuce:
- Olive is an excellent source of calcium and iron.
- Romaine lettuce has 57.4 times less saturated fat than olive.
- Romaine lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and romaine lettuce has 85% less calories than olive - olive has 116 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Olives has a macronutrient ratio of 4:19:77 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Romaine Lettuce | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 19% | 65% |
| Fat | 77% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and romaine lettuce contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Romaine lettuce 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 romaine lettuce has 2.1g of dietary fiber.
sugar
Olive has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and romaine lettuce contain similar amounts of protein - olive has 0.84g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Romaine lettuce has 57.4 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has 344% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 24 times more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Olive has 11 times more Vitamin E than romaine lettuce - olive has 1.7mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 72 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.003 MG | 0.072 MG |
| Riboflavin | ~ | 0.067 MG |
| Niacin | 0.037 MG | 0.313 MG |
| Pantothenic acid | 0.015 MG | 0.142 MG |
| Vitamin B6 | 0.009 MG | 0.074 MG |
| Folate | ~ | 136 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 167% more calcium than romaine lettuce - olive has 88mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Olive is an excellent source of iron and it has 547% more iron than romaine lettuce - olive has 6.3mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 29 times more potassium than olive - olive has 8mg of potassium per 100 grams and romaine lettuce has 247mg 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 romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than olive per 100 grams.
| Olives | Romaine Lettuce | |
|---|---|---|
| luteolin | 2.8 mg | 0.05 mg |
| kaempferol | ~ | 0.02 mg |
| Quercetin | ~ | 2.2 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 198 UG | 5226 UG |
| lutein + zeaxanthin | 510 UG | 2312 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than romaine lettuce per 100 grams.
| Olives | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.047 G |
| Total | 0.684 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Olives g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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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 % |
|
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 % |
|
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 romaine lettuce contain more calories in 100 grams?Olive is high in calories and romaine lettuce has 90% less calories than olive - olive has 116 calories in 100g and romaine lettuce has 17 calories.
Does olives or romaine lettuce have more carbohydrates?
By weight, olives and romaine lettuce contain similar amounts of carbs - olive has 6g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does olives or romaine lettuce contain more calcium?
Olive is a rich source of calcium and it has 170% more calcium than romaine lettuce - olive has 88mg of calcium in 100 grams and romaine lettuce has 33mg of calcium.
Does olives or romaine lettuce contain more iron?
Olive is an abundant source of iron and it has 550% more iron than romaine lettuce - olive has 6.3mg of iron in 100 grams and romaine lettuce has 0.97mg of iron.