Wheat Flour vs. Olives
Nutrition comparison of Wheat Flour and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and olives:
- Both wheat flour and olives are high in calories and iron.
- Olive is an excellent source of calcium.
- Wheat flour has 8.3 times less saturated fat than olive.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat flour is a great source of dietary fiber and protein.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and olives are high in calories. Wheat flour has 211% more calories than olive - wheat flour has 361 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to olives per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Olives | |
|---|---|---|
| Protein | 14% | 3% |
| Carbohydrates | 82% | 19% |
| Fat | 4% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and olive has 92% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 50% more dietary fiber than olive - wheat flour has 2.4g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Wheat flour and olives contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Wheat flour is a great source of protein and it has 13 times more protein than olive - wheat flour has 12g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Wheat flour has 8.3 times less saturated fat than olive - wheat flour has 0.24g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Olive has more Vitamin C than wheat flour - olive has 0.9mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than wheat flour - olive has 17ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and olives contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Wheat flour and olives contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Flour | Olives | |
|---|---|---|
| Thiamin | 0.812 MG | 0.003 MG |
| Riboflavin | 0.512 MG | ~ |
| Niacin | 7.554 MG | 0.037 MG |
| Pantothenic acid | 0.438 MG | 0.015 MG |
| Vitamin B6 | 0.037 MG | 0.009 MG |
| Folate | 183 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 487% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Both wheat flour and olives are high in iron. Olive has 42% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Wheat flour has 11 times more potassium than olive - wheat flour has 100mg 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,
| Wheat Flour | Olives | |
|---|---|---|
| beta-carotene | 1 UG | 198 UG |
| lutein + zeaxanthin | 79 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both wheat flour and olives contain significant amounts of linoleic acid.
| Wheat Flour | Olives | |
|---|---|---|
| linoleic acid | 0.685 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Olives (Olives, ripe, canned (small-extra large)) .
Wheat Flour 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 wheat flour or olives contain more calories in 100 grams?Both wheat flour and olives are high in calories. Wheat flour has 210% more calories than olive - wheat flour has 361 calories in 100g and olive has 116 calories.
Does wheat flour or olives have more carbohydrates?
By weight, wheat flour is high in carbohydrates and olive has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and olive has 6g of carbohydrates.
Does wheat flour or olives contain more calcium?
Olive is a rich source of calcium and it has 490% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and olive has 88mg of calcium.
Does wheat flour or olives contain more iron?
Both wheat flour and olives are high in iron. Olive has 40% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and olive has 6.3mg of iron.