Brown Rice vs. Olive Oil

Nutrition comparison of Cooked Brown Rice and Olive Oil

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

We compared the nutritional contents of cooked brown rice versus olive oil (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in brown rice and olive oil:

  • Both brown rice and olive oil are high in calories.
  • Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Brown rice has signficantly more dietary fiber than olive oil.
  • Olive oil has signficantly less carbohydrates than brown rice.
  • Olive oil is an excellent source of Vitamin E.
Detailed nutritional comparison of brown rice and olive oil 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.

Image of Brown Rice src
Image of Olive Oil src

Calories and Carbs

calories

Both brown rice and olive oil are high in calories. Olive oil has 619% more calories than brown rice - brown rice has 123 calories per 100 grams and olive oil has 884 calories.

For macronutrient ratios, brown rice is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Olive Oil
Protein 9% ~
Carbohydrates 84% ~
Fat 7% 100%
Alcohol ~ ~

carbohydrates

Olive oil has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and olive oil does not contain significant amounts.

dietary fiber

Brown rice has signficantly more dietary fiber than olive oil - brown rice has 1.6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

sugar

Brown rice and olive oil contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and olive oil does not contain significant amounts.

Protein

protein

Brown rice has more protein than olive oil - brown rice has 2.7g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Olive oil is high in saturated fat and brown rice has 98% less saturated fat than olive oil - brown rice has 0.26g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

Vitamins

Vitamin E

Olive oil is an excellent source of Vitamin E and it has 83 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.

Vitamin K

Olive oil has 300 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.

The B Vitamins

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

Brown Rice Olive Oil
Thiamin 0.178 MG ~
Riboflavin 0.069 MG ~
Niacin 2.561 MG ~
Pantothenic acid 0.38 MG ~
Vitamin B6 0.123 MG ~
Folate 9 UG ~

Minerals

calcium

Brown rice and olive oil contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Brown rice and olive oil contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and olive oil has 0.56mg of iron.

potassium

Brown rice has 85 times more potassium than olive oil - brown rice has 86mg of potassium per 100 grams and olive oil has 1mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than brown rice per 100 grams.

Brown Rice Olive Oil
alpha linoleic acid 0.011 G 0.761 G
Total 0.011 G 0.761 G

omega 6s

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

Brown Rice Olive Oil
other omega 6 0.004 G 0.414 G
linoleic acid 0.355 G 9.762 G
Total 0.359 G 10.176 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Olive Oil (Oil, olive, salad or cooking) .

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FAQ

Does brown rice or olive oil contain more calories in 100 grams?
Both brown rice and olive oil are high in calories. Olive oil has 620% more calories than brown rice - brown rice has 123 calories in 100g and olive oil has 884 calories.

Does brown rice or olive oil have more carbohydrates?
By weight, olive oil has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and olive oil has no carbs..