Olives vs. Spinach
Nutrition comparison of Olives and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and spinach:
- Both spinach and olives are high in calcium and iron.
- Spinach has 35.1 times less saturated fat than olive.
- Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and spinach has 80% less calories than olive - spinach has 23 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Olives has a macronutrient ratio of 3:19:78 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Spinach | |
|---|---|---|
| Protein | 3% | 39% |
| Carbohydrates | 19% | 49% |
| Fat | 78% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and olives contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 38% more dietary fiber than olive - spinach has 2.2g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Spinach and olives contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Spinach has 240% more protein than olive - spinach has 2.9g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Spinach has 35.1 times less saturated fat than olive - spinach has 0.06g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 30 times more Vitamin C than olive - spinach has 28.1mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 26 times more Vitamin A than olive - spinach has 469ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Spinach and olives contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 343 times more Vitamin K than olive - spinach has 482.9ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Spinach | |
|---|---|---|
| Thiamin | 0.003 MG | 0.078 MG |
| Riboflavin | ~ | 0.189 MG |
| Niacin | 0.037 MG | 0.724 MG |
| Pantothenic acid | 0.015 MG | 0.065 MG |
| Vitamin B6 | 0.009 MG | 0.195 MG |
| Folate | ~ | 194 UG |
Minerals
calcium
Both spinach and olives are high in calcium. Spinach has 13% more calcium than olive - spinach has 99mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Both spinach and olives are high in iron. Olive has 132% more iron than spinach - spinach has 2.7mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Spinach is an excellent source of potassium and it has 68 times more potassium than olive - spinach has 558mg 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 spinach per 100 grams, however, spinach contains more kaempferol, myricetin and quercetin than olive per 100 grams.
| Olives | Spinach | |
|---|---|---|
| luteolin | 2.8 mg | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
| Quercetin | ~ | 3.97 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 | Spinach | |
|---|---|---|
| beta-carotene | 198 UG | 5626 UG |
| lutein + zeaxanthin | 510 UG | 12198 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than spinach per 100 grams.
| Olives | Spinach | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.026 G |
| Total | 0.684 G | 0.026 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 Spinach .
Olives g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or olives contain more calories in 100 grams?Olive is high in calories and spinach has 80% less calories than olive - spinach has 23 calories in 100g and olive has 116 calories.
Is spinach or olives better for protein?
Spinach has 240% more protein than olive - spinach has 2.9g of protein per 100 grams and olive has 0.84g of protein.
Does spinach or olives have more carbohydrates?
By weight, spinach and olives contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and olive has 6g of carbohydrates.
Does spinach or olives contain more calcium?
Both spinach and olives are high in calcium. Spinach has 10% more calcium than olive - spinach has 99mg of calcium in 100 grams and olive has 88mg of calcium.
Does spinach or olives contain more iron?
Both spinach and olives are high in iron. Olive has 130% more iron than spinach - spinach has 2.7mg of iron in 100 grams and olive has 6.3mg of iron.
Does spinach or olives contain more potassium?
Spinach is a rich source of potassium and it has 68 times more potassium than olive - spinach has 558mg of potassium in 100 grams and olive has 8mg of potassium.