Olives vs. Russet Potato
Nutrition comparison of Olives and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and russet potato:
- Olive has 67% less carbohydrates than russet potato.
- Olive is an excellent source of calcium and iron.
- Russet potato has 86.6 times less saturated fat than olive.
- Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and russet potato has 32% less calories than olive - olive has 116 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Olives has a macronutrient ratio of 3:19:78 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Russet Potato | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 19% | 89% |
| Fat | 78% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 67% less carbohydrates than russet potato - olive has 6g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Olives and russet potato contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato and olives contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and russet potato contain similar amounts of protein - olive has 0.84g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Russet potato has 86.6 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has 533% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than russet potato - olive has 17ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Olive has 164 times more Vitamin E than russet potato - olive has 1.7mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Olives and russet potato contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Russet Potato | |
|---|---|---|
| Thiamin | 0.003 MG | 0.082 MG |
| Riboflavin | ~ | 0.033 MG |
| Niacin | 0.037 MG | 1.035 MG |
| Pantothenic acid | 0.015 MG | 0.301 MG |
| Vitamin B6 | 0.009 MG | 0.345 MG |
| Folate | ~ | 14 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 577% more calcium than russet potato - olive has 88mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Olive is an excellent source of iron and it has 630% more iron than russet potato - olive has 6.3mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 51 times more potassium than olive - olive has 8mg of potassium per 100 grams and russet potato has 417mg 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,
| Olives | Russet Potato | |
|---|---|---|
| beta-carotene | 198 UG | ~ |
| lutein + zeaxanthin | 510 UG | 5 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than russet potato per 100 grams.
| Olives | Russet Potato | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.032 G |
| Total | 0.684 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Olives g
()
|
Daily Values (%) |
Russet Potato 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 olives or russet potato contain more calories in 100 grams?Olive is high in calories and russet potato has 30% less calories than olive - olive has 116 calories in 100g and russet potato has 79 calories.
Does olives or russet potato have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than russet potato - olive has 6g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does olives or russet potato contain more calcium?
Olive is a rich source of calcium and it has 580% more calcium than russet potato - olive has 88mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does olives or russet potato contain more iron?
Olive is an abundant source of iron and it has 630% more iron than russet potato - olive has 6.3mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does olives or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 51 times more potassium than olive - olive has 8mg of potassium in 100 grams and russet potato has 417mg of potassium.