Olives vs. Sesame Seeds
Nutrition comparison of Olives and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and sesame seeds:
- Both olives and sesame seeds are high in calcium, calories and iron.
- Olive has 3.2 times less carbohydrates than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sesame seed is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and sesame seeds are high in calories. Sesame seed has 387% more calories than olive - olive has 116 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, olives is lighter in protein, heavier in fat and similar to sesame seeds for carbs. Olives has a macronutrient ratio of 4:19:77 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Sesame Seeds | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 19% | 17% |
| Fat | 77% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 3.2 times less carbohydrates than sesame seed - olive has 6g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 775% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
Protein
protein
Sesame seed is an excellent source of protein and it has 19 times more protein than olive - olive has 0.84g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and olive has 66% less saturated fat than sesame seed - olive has 2.3g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Olive has more Vitamin C than sesame seed - olive has 0.9mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than sesame seed - olive has 17ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Olive has more Vitamin E than sesame seed - olive has 1.7mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Olives and sesame seeds contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.003 MG | 0.803 MG |
| Riboflavin | ~ | 0.251 MG |
| Niacin | 0.037 MG | 4.581 MG |
| Pantothenic acid | 0.015 MG | 0.051 MG |
| Vitamin B6 | 0.009 MG | 0.802 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Both olives and sesame seeds are high in calcium. Sesame seed has 10 times more calcium than olive - olive has 88mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both olives and sesame seeds are high in iron. Sesame seed has 135% more iron than olive - olive has 6.3mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 58 times more potassium than olive - olive has 8mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than olive per 100 grams.
| Olives | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 20.654 G |
| Total | 0.684 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Olives g
()
|
Daily Values (%) |
Sesame Seeds 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 % |
|
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 % |
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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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or sesame seeds contain more calories in 100 grams?Both olives and sesame seeds are high in calories. Sesame seed has 390% more calories than olive - olive has 116 calories in 100g and sesame seed has 565 calories.
Does olives or sesame seeds contain more calcium?
Both olives and sesame seeds are high in calcium. Sesame seed has 10 times more calcium than olive - olive has 88mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does olives or sesame seeds contain more iron?
Both olives and sesame seeds are high in iron. Sesame seed has 140% more iron than olive - olive has 6.3mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does olives or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 58 times more potassium than olive - olive has 8mg of potassium in 100 grams and sesame seed has 475mg of potassium.