Olives vs. White Beans
Nutrition comparison of Olives and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and white beans:
- Both olives and white beans are high in calcium, calories and iron.
- Olive has 72% less carbohydrates than white bean.
- White bean has 29.8 times less saturated fat than olive.
- White bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White bean has signficantly more protein than olive.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and white beans are high in calories. Olive is very similar to white bean for calories - olive has 116 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Olives has a macronutrient ratio of 3:19:78 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | White Beans | |
|---|---|---|
| Protein | 3% | 25% |
| Carbohydrates | 19% | 73% |
| Fat | 78% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 72% less carbohydrates than white bean - olive has 6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 200% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White beans and olives contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
White bean has signficantly more protein than olive - olive has 0.84g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 29.8 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Olive has more Vitamin C than white bean - olive has 0.9mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than white bean - olive has 17ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Olives and white beans contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Olives and white beans contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | White Beans | |
|---|---|---|
| Thiamin | 0.003 MG | 0.096 MG |
| Riboflavin | ~ | 0.037 MG |
| Niacin | 0.037 MG | 0.113 MG |
| Pantothenic acid | 0.015 MG | 0.185 MG |
| Vitamin B6 | 0.009 MG | 0.075 MG |
| Folate | ~ | 65 UG |
Minerals
calcium
Both olives and white beans are high in calcium. Olive has 21% more calcium than white bean - olive has 88mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both olives and white beans are high in iron. Olive has 110% more iron than white bean - olive has 6.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 55 times more potassium than olive - olive has 8mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than white bean per 100 grams.
| Olives | White Beans | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.067 G |
| Total | 0.684 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Olives g
()
|
Daily Values (%) |
White Beans 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 % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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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% |
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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% |
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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 white beans contain more calories in 100 grams?Both olives and white beans are high in calories. Olive is quite similar to white bean for calories - olive has 116 calories in 100g and white bean has 114 calories.
Does olives or white beans have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than white bean - olive has 6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does olives or white beans contain more calcium?
Both olives and white beans are high in calcium. Olive has 20% more calcium than white bean - olive has 88mg of calcium in 100 grams and white bean has 73mg of calcium.
Does olives or white beans contain more iron?
Both olives and white beans are high in iron. Olive has 110% more iron than white bean - olive has 6.3mg of iron in 100 grams and white bean has 3mg of iron.
Does olives or white beans contain more potassium?
White bean is a rich source of potassium and it has 55 times more potassium than olive - olive has 8mg of potassium in 100 grams and white bean has 454mg of potassium.