Cherries vs. Olives
Nutrition comparison of Cherries and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and olives:
- Cherry has 58.9 times less saturated fat than olive.
- Cherry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cherry is a great source of dietary fiber and potassium.
- Olive has 62% less carbohydrates than cherry.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and cherry has 46% less calories than olive - olive has 116 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is much heavier in carbs, much lighter in fat and similar to olives for protein. Cherries has a macronutrient ratio of 6:91:3 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Olives | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 91% | 19% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 62% less carbohydrates than cherry - olive has 6g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 31% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Olive has less sugar than cherry - cherry has 12.8g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and cherries contain similar amounts of protein - olive has 0.84g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Cherry has 58.9 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Cherry has 678% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Olives and cherries contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Olive has 22 times more Vitamin E than cherry - olive has 1.7mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Olives and cherries contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Cherry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cherries | Olives | |
|---|---|---|
| Thiamin | 0.027 MG | 0.003 MG |
| Riboflavin | 0.033 MG | ~ |
| Niacin | 0.154 MG | 0.037 MG |
| Pantothenic acid | 0.199 MG | 0.015 MG |
| Vitamin B6 | 0.049 MG | 0.009 MG |
| Folate | 4 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 577% more calcium than cherry - olive has 88mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Olive is an excellent source of iron and it has 16 times more iron than cherry - olive has 6.3mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Cherry is a great source of potassium and it has 26 times more potassium than olive - olive has 8mg of potassium per 100 grams and cherry has 222mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, cherry has more kaempferol and quercetin than olive per 100 grams, however, olive contains more luteolin than cherry per 100 grams.
| Cherries | Olives | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | ~ |
| luteolin | ~ | 2.8 mg |
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,
| Cherries | Olives | |
|---|---|---|
| beta-carotene | 38 UG | 198 UG |
| lutein + zeaxanthin | 85 UG | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than cherry per 100 grams.
| Cherries | Olives | |
|---|---|---|
| linoleic acid | 0.027 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.027 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.
Cherries 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 olives or cherries contain more calories in 100 grams?Olive is high in calories and cherry has 50% less calories than olive - olive has 116 calories in 100g and cherry has 63 calories.
Does olives or cherries have more carbohydrates?
By weight, olive has 60% fewer carbohydrates than cherry - olive has 6g of carbs for 100g and cherry has 16g of carbohydrates.
Does olives or cherries contain more calcium?
Olive is a rich source of calcium and it has 580% more calcium than cherry - olive has 88mg of calcium in 100 grams and cherry has 13mg of calcium.
Does olives or cherries contain more iron?
Olive is an abundant source of iron and it has 16 times more iron than cherry - olive has 6.3mg of iron in 100 grams and cherry has 0.36mg of iron.