Avocado vs Olives: Calories & Nutrition Showdown


Avocado vs Green olive
Nutrition Facts
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Avocado vs Green Olive 100g Compare
per 100g | Avocado | Olives |
---|---|---|
Calories | 160 | 125 |
Carbohydrates | 8.53 g | 4.1 g |
Fat | 14.66 g | 12.7 g |
Saturated fat | 1.8 g | 1.78 g |
Dietary fiber | 6.7 g | 2.4 g |
Protein | 2 g | 1.4 g |
Calcium | 12 mg | 61 mg |
Iron | 0.55 mg | 1.6 mg |
Magnessium | 29 mg | 22 mg |
Phosphorus | 52 mg | 17 mg |
Potassium | 485 mg | 55 mg |
Sodium | 7 mg | 2400 mg |
Zink | 0.64 mg | 0.22 mg |
Vitaminium A | 146 µg | 30 µg |
Vitaminium B3 (Niacin) | 1.738 mg | 0.1 mg |
Vitaminium B6 | 0.257 mg | 0.02 mg |
Vitaminium E | 2.07 mg | 1.99 mg |
Beta karoten | 62 mg | 180 mg |
When it comes to the world of nutritious fruits, avocados and olives stand out for their unique flavors and health benefits. Both have been celebrated for centuries, not just for their culinary versatility but also for their role in healthy diets across the globe. But beyond their green hue and popularity in diets from the Mediterranean to the Americas, how do these two powerhouse fruits compare? Let’s dive into some intriguing facts and nutritional insights to see how avocados and olives stack up against each other.
A Peek into the World of Avocados and Olives
Avocados, often mistaken for vegetables, are actually fruits that originated in south-central Mexico around 10,000 years ago. They are known for their creamy texture and rich, nutty flavor, making them a favorite ingredient in guacamole, salads, and even smoothies. On the other hand, olives have been a staple in Mediterranean cuisine for thousands of years, revered not just for their distinct, often salty flavor but also for the oil extracted from them, which is a cornerstone of one of the healthiest diets in the world.
Nutritional Face-Off
When it comes to nutrition, both avocados and olives offer a wealth of benefits, but they also have their differences. A 100-gram serving of avocado packs about 160 calories, 14.66 grams of fat, and 6.7 grams of fiber, making it a high-energy, heart-healthy option. Avocados are also rich in vitamins and minerals, including potassium, vitamin K, and folate, not to mention their low glycemic index (GI) of 10, which makes them a great choice for maintaining stable blood sugar levels.
Olives, on the other hand, come in at about 125 calories for a 100-gram serving, with 12.7 grams of fat and 2.4 grams of fiber. While they may offer less fiber than avocados, olives are packed with vitamin E, iron, and calcium. However, it's worth noting that olives are also high in sodium due to the brining process they undergo, which can be a consideration for those monitoring their salt intake.
Health Benefits Galore
Beyond their basic nutritional content, both avocados and olives bring a host of health benefits to the table. Avocados are renowned for their heart-healthy monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. They also contain antioxidants that support eye health and can improve digestion thanks to their high fiber content.
Olives, meanwhile, are celebrated for their anti-inflammatory and antioxidant properties, largely due to compounds like oleuropein and hydroxytyrosol. The healthy fats in olives are beneficial for heart health, and the fruit is also believed to have cancer-fighting properties.
So, Which Is Better?
Choosing between avocados and olives isn’t a matter of which is better, but rather which is better for your specific dietary needs and preferences. If you’re looking for a fruit that supports heart health and can help manage hunger with its high fiber content, avocados might be the way to go. On the other hand, if you’re after a low-calorie snack that packs a punch in terms of antioxidants and can add a burst of flavor to your dishes, olives could be your ideal choice.
Ultimately, both avocados and olives offer unique flavors and health benefits that can complement a balanced diet. Whether you’re spreading avocado on your morning toast or sprinkling olives over your evening salad, incorporating these nutritious fruits into your diet is a tasty way to boost your overall health.
Avocado 100g
160kcalCalories source
- 20% CARBS.
- 5% PROTEIN
- 76% FAT
Olives 100g
125kcalCalories source
- 12% CARBS
- 4% PROTEIN
- 84% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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