Olives vs. Strawberries
Nutrition comparison of Olives and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and strawberries:
- Olive is an excellent source of calcium and iron.
- Strawberry has 150.9 times less saturated fat than olive.
- Strawberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Strawberry has signficantly more potassium than olive.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and strawberry has 72% less calories than olive - strawberry has 32 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 strawberries per calorie. Olives has a macronutrient ratio of 0:21:79 and for strawberries, 6:81:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Strawberries | |
|---|---|---|
| Protein | ~ | 6% |
| Carbohydrates | 21% | 81% |
| Fat | 79% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and olives contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Strawberries and olives contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Strawberries and olives contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Strawberry has 150.9 times less saturated fat than olive - strawberry has 0.02g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 64 times more Vitamin C than olive - strawberry has 58.8mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Strawberries and olives contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Strawberries and olives contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Strawberries and olives contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Strawberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Strawberries | |
|---|---|---|
| Thiamin | 0.003 MG | 0.024 MG |
| Riboflavin | ~ | 0.022 MG |
| Niacin | 0.037 MG | 0.386 MG |
| Pantothenic acid | 0.015 MG | 0.125 MG |
| Vitamin B6 | 0.009 MG | 0.047 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 450% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 14 times more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Strawberry has signficantly more potassium than olive - strawberry has 153mg 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 strawberry per 100 grams, however, strawberry contains more kaempferol and quercetin than olive per 100 grams.
| Olives | Strawberries | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| kaempferol | ~ | 0.5 mg |
| myricetin | ~ | 0.04 mg |
| Quercetin | ~ | 1.11 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 | Strawberries | |
|---|---|---|
| beta-carotene | 198 UG | 7 UG |
| lutein + zeaxanthin | 510 UG | 26 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than strawberry per 100 grams.
| Olives | Strawberries | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.09 G |
| Total | 0.684 G | 0.09 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 Strawberries (Strawberries, raw) .
Olives g
()
|
Daily Values (%) |
Strawberries g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 strawberries or olives contain more calories in 100 grams?Olive is high in calories and strawberry has 70% less calories than olive - strawberry has 32 calories in 100g and olive has 116 calories.
Does strawberries or olives have more carbohydrates?
By weight, strawberries and olives contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and olive has 6g of carbohydrates.
Does strawberries or olives contain more calcium?
Olive is a rich source of calcium and it has 450% more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and olive has 88mg of calcium.
Does strawberries or olives contain more iron?
Olive is an abundant source of iron and it has 14 times more iron than strawberry - strawberry has 0.41mg of iron in 100 grams and olive has 6.3mg of iron.