Whole Wheat Bread vs. Olives
Nutrition comparison of Whole Wheat Bread and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and olives:
- Both whole wheat bread and olives are high in calcium, calories and iron.
- Whole wheat bread has 62% less saturated fat than olive.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of potassium.
- Whole wheat bread is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and olives are high in calories. Whole wheat bread has 128% more calories than olive - whole wheat bread has 265 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to olives per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Olives | |
|---|---|---|
| Protein | 20% | 3% |
| Carbohydrates | 66% | 19% |
| Fat | 14% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and olive has 86% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 363% more dietary fiber than olive - whole wheat bread has 7.4g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 14 times more protein than olive - whole wheat bread has 13.4g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Whole wheat bread has 62% less saturated fat than olive - whole wheat bread has 0.87g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and olives contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than whole wheat bread - olive has 17ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and olives contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Whole wheat bread and olives contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Olives | |
|---|---|---|
| Thiamin | 0.279 MG | 0.003 MG |
| Riboflavin | 0.131 MG | ~ |
| Niacin | 4.042 MG | 0.037 MG |
| Pantothenic acid | 0.336 MG | 0.015 MG |
| Vitamin B6 | 0.263 MG | 0.009 MG |
| Folate | 75 UG | ~ |
Minerals
calcium
Both whole wheat bread and olives are high in calcium. Whole wheat bread has 17% more calcium than olive - whole wheat bread has 103mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Both whole wheat bread and olives are high in iron. Olive has 151% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 27 times more potassium than olive - whole wheat bread has 230mg of potassium per 100 grams and olive has 8mg of potassium.
Antioxidants and Phytonutrients
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,
| Whole Wheat Bread | Olives | |
|---|---|---|
| beta-carotene | 1 UG | 198 UG |
| lutein + zeaxanthin | 94 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than olive per 100 grams.
| Whole Wheat Bread | Olives | |
|---|---|---|
| other omega 6 | 0.002 G | 0.055 G |
| linoleic acid | 1.667 G | 0.629 G |
| Total | 1.669 G | 0.684 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 Whole Wheat Bread or Olives .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Olives (Olives, ripe, canned (small-extra large)) .
Whole Wheat Bread 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 % |
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5% | iron | 5% |
|
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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 whole wheat bread or olives contain more calories in 100 grams?Both whole wheat bread and olives are high in calories. Whole wheat bread has 130% more calories than olive - whole wheat bread has 265 calories in 100g and olive has 116 calories.
Does whole wheat bread or olives have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and olive has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and olive has 6g of carbohydrates.
Does whole wheat bread or olives contain more calcium?
Both whole wheat bread and olives are high in calcium. Whole wheat bread has 20% more calcium than olive - whole wheat bread has 103mg of calcium in 100 grams and olive has 88mg of calcium.
Does whole wheat bread or olives contain more iron?
Both whole wheat bread and olives are high in iron. Olive has 150% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and olive has 6.3mg of iron.