White Rice vs. Olives
Nutrition comparison of Cooked White Rice and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and olives:
- Both white rice and olives are high in calories.
- Olive has signficantly less carbohydrates than white rice.
- Olive is an excellent source of calcium and iron.
- White rice has 38.9 times less saturated fat than olive.
- White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and olives are high in calories. White rice has 12% more calories than olive - white rice has 130 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to olives per calorie. White rice has a macronutrient ratio of 8:91:2 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Olives | |
|---|---|---|
| Protein | 8% | 3% |
| Carbohydrates | 91% | 19% |
| Fat | 2% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Olive has 433% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
Protein
protein
White rice and olives contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
White rice has 38.9 times less saturated fat than olive - white rice has 0.06g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Olive has more Vitamin C than white rice - olive has 0.9mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than white rice - olive has 17ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Olive has more Vitamin E than white rice - olive has 1.7mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Olives and white rice contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Rice | Olives | |
|---|---|---|
| Thiamin | 0.167 MG | 0.003 MG |
| Riboflavin | 0.016 MG | ~ |
| Niacin | 1.835 MG | 0.037 MG |
| Pantothenic acid | 0.411 MG | 0.015 MG |
| Vitamin B6 | 0.05 MG | 0.009 MG |
| Folate | 58 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 28 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 321% more iron than white rice - white rice has 1.5mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
White rice and olives contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and olive has 8mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than white rice per 100 grams.
| White Rice | Olives | |
|---|---|---|
| linoleic acid | 0.046 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.046 G | 0.684 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Olives (Olives, ripe, canned (small-extra large)) .
Cooked White Rice g
()
|
Daily Values (%) |
Olives 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 % |
|
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 % |
|
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 white rice or olives contain more calories in 100 grams?Both white rice and olives are high in calories. White rice has 10% more calories than olive - white rice has 130 calories in 100g and olive has 116 calories.
Does white rice or olives have more carbohydrates?
By weight, olive has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and olive has 6g of carbohydrates.
Does white rice or olives contain more calcium?
Olive is a rich source of calcium and it has 28 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and olive has 88mg of calcium.
Does white rice or olives contain more iron?
Olive is an abundant source of iron and it has 320% more iron than white rice - white rice has 1.5mg of iron in 100 grams and olive has 6.3mg of iron.