Olives vs. Sunflower Seeds
Nutrition comparison of Olives and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and sunflower seeds:
- Both olives and sunflower seeds are high in calcium, calories and iron.
- Olive has 71% less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and sunflower seeds are high in calories. Sunflower seed has 434% more calories than olive - olive has 116 calories per 100 grams and sunflower seed has 619 calories.
| Olives | Sunflower Seeds | |
|---|---|---|
| Protein | 3% | 10% |
| Carbohydrates | 19% | 12% |
| Fat | 78% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 71% less carbohydrates than sunflower seed - olive has 6g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 619% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
Protein
protein
Sunflower seed is an excellent source of protein and it has 19 times more protein than olive - olive has 0.84g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and olive has 62% less saturated fat than sunflower seed - olive has 2.3g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Olives and sunflower seeds contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than sunflower seed - olive has 17ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Olive has more Vitamin E than sunflower seed - olive has 1.7mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Olives and sunflower seeds contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.003 MG | 0.325 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | 0.037 MG | 4.198 MG |
| Pantothenic acid | 0.015 MG | 7.056 MG |
| Vitamin B6 | 0.009 MG | 0.805 MG |
| Folate | ~ | 238 UG |
Minerals
calcium
Both olives and sunflower seeds are high in calcium. Olive has 54% more calcium than sunflower seed - olive has 88mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both olives and sunflower seeds are high in iron. Sunflower seed has a little more iron (8%) than olive by weight - olive has 6.3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 60 times more potassium than olive - olive has 8mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than olive per 100 grams.
| Olives | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 37.39 G |
| Total | 0.684 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Olives g
()
|
Daily Values (%) |
Sunflower Seeds 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 % |
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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% |
|
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% |
|
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 % |
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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 % |
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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 olives or sunflower seeds contain more calories in 100 grams?Both olives and sunflower seeds are high in calories. Sunflower seed has 430% more calories than olive - olive has 116 calories in 100g and sunflower seed has 619 calories.
Does olives or sunflower seeds contain more calcium?
Both olives and sunflower seeds are high in calcium. Olive has 50% more calcium than sunflower seed - olive has 88mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does olives or sunflower seeds contain more iron?
Both olives and sunflower seeds are high in iron. Sunflower seed has a little more iron ( 10%) than olive by weight - olive has 6.3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does olives or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 60 times more potassium than olive - olive has 8mg of potassium in 100 grams and sunflower seed has 491mg of potassium.