Olives vs. Walnut
Nutrition comparison of Olives and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and walnut:
- Both olives and walnut are high in calcium, calories and iron.
- Olive has 56% less carbohydrates than walnut.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and walnut are high in calories. Walnut has 464% more calories than olive - olive has 116 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, olives is lighter in protein, heavier in carbs and lighter in fat compared to walnut per calorie. Olives has a macronutrient ratio of 3:19:78 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Walnut | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 19% | 8% |
| Fat | 78% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 56% less carbohydrates than walnut - olive has 6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 319% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Olive has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Walnut is an excellent source of protein and it has 17 times more protein than olive - olive has 0.84g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and olive has 63% less saturated fat than walnut - olive has 2.3g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Olives and walnut contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Olives and walnut contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Olives and walnut contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Olives and walnut contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Walnut | |
|---|---|---|
| Thiamin | 0.003 MG | 0.341 MG |
| Riboflavin | ~ | 0.15 MG |
| Niacin | 0.037 MG | 1.125 MG |
| Pantothenic acid | 0.015 MG | 0.57 MG |
| Vitamin B6 | 0.009 MG | 0.537 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Both olives and walnut are high in calcium. Walnut has 11% more calcium than olive - olive has 88mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both olives and walnut are high in iron. Olive has 116% more iron than walnut - olive has 6.3mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 54 times more potassium than olive - olive has 8mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than olive per 100 grams.
| Olives | Walnut | |
|---|---|---|
| other omega 6 | 0.055 G | 0.063 G |
| linoleic acid | 0.629 G | 38.093 G |
| Total | 0.684 G | 38.156 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 Walnut .
Olives g
()
|
Daily Values (%) |
Walnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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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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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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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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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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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 walnut contain more calories in 100 grams?Both olives and walnut are high in calories. Walnut has 460% more calories than olive - olive has 116 calories in 100g and walnut has 654 calories.
Does olives or walnut contain more calcium?
Both olives and walnut are high in calcium. Walnut has 10% more calcium than olive - olive has 88mg of calcium in 100 grams and walnut has 98mg of calcium.
Does olives or walnut contain more iron?
Both olives and walnut are high in iron. Olive has 120% more iron than walnut - olive has 6.3mg of iron in 100 grams and walnut has 2.9mg of iron.
Does olives or walnut contain more potassium?
Walnut is a rich source of potassium and it has 54 times more potassium than olive - olive has 8mg of potassium in 100 grams and walnut has 441mg of potassium.