Avocado vs. Olives

Nutrition comparison of Avocado and Olives


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus olives (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and olives:

  • Both olives and avocado are high in calories.
  • Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Avocado is an excellent source of dietary fiber and potassium.
  • Olive has more beta-carotene than avocado, however, avocado contains more alpha-carotene than olive.
  • Olive is an excellent source of calcium and iron.
Detailed nutritional comparison of avocado and olives is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Olives src

Calories and Carbs

calories

Both olives and avocado are high in calories. Avocado has 44% more calories than olive - olive has 116 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is similar to olives for protein, carbs and fat. Avocado has a macronutrient ratio of 4:19:77 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Olives
Protein 4% 4%
Carbohydrates 19% 19%
Fat 77% 77%
Alcohol ~ ~

carbohydrates

Olives and avocado contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has 325% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado and olives contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and olive does not contain significant amounts.

Protein

protein

Olives and avocado contain similar amounts of protein - olive has 0.84g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Olives and avocado contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 878% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Olives and avocado contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Olives and avocado contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Olives and avocado contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Avocado Olives
Thiamin 0.075 MG 0.003 MG
Riboflavin 0.143 MG ~
Niacin 1.912 MG 0.037 MG
Pantothenic acid 1.463 MG 0.015 MG
Vitamin B6 0.287 MG 0.009 MG
Folate 89 UG ~

Minerals

calcium

Olive is an excellent source of calcium and it has 577% more calcium than avocado - olive has 88mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Olive is an excellent source of iron and it has 930% more iron than avocado - olive has 6.3mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 62 times more potassium than olive - olive has 8mg of potassium per 100 grams and avocado has 507mg 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, olive has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene than olive per 100 grams. Both avocado and olives contain significant amounts of lutein + zeaxanthin.

Avocado Olives
beta-carotene 63 UG 198 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 510 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than olive per 100 grams.

Avocado Olives
linoleic acid 1.674 G 0.629 G
other omega 6 ~ 0.055 G
Total 1.674 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: Avocado (Avocados, raw, California) and Olives (Olives, ripe, canned (small-extra large)) .

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FAQ

Does olives or avocado contain more calories in 100 grams?
Both olives and avocado are high in calories. Avocado has 40% more calories than olive - olive has 116 calories in 100g and avocado has 167 calories.

Does olives or avocado contain more calcium?
Olive is a rich source of calcium and it has 580% more calcium than avocado - olive has 88mg of calcium in 100 grams and avocado has 13mg of calcium.

Does olives or avocado contain more iron?
Olive is an abundant source of iron and it has 930% more iron than avocado - olive has 6.3mg of iron in 100 grams and avocado has 0.61mg of iron.

Does olives or avocado contain more potassium?
Avocado is a rich source of potassium and it has 62 times more potassium than olive - olive has 8mg of potassium in 100 grams and avocado has 507mg of potassium.