Olive Oil vs. Grapes

Nutrition comparison of Olive Oil and Grapes


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

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

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

  • Grape has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Grape has signficantly more potassium than olive oil.
  • Olive oil has signficantly less sugar than grape.
  • Olive oil is an excellent source of Vitamin E.
Detailed nutritional comparison of olive oil and grapes 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: Olive Oil (Oil, olive, salad or cooking) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Olive Oil src
Image of Grapes src

Calories and Carbs

calories

Olive oil is high in calories and grape has 92% less calories than olive oil - olive oil has 884 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olive Oil Grapes
Protein ~ 4%
Carbohydrates ~ 94%
Fat 100% 2%
Alcohol ~ ~

carbohydrates

Olive oil has less carbohydrates than grape - grape has 18.1g of total carbs per 100 grams and olive oil does not contain significant amounts.

dietary fiber

Grape has more dietary fiber than olive oil - grape has 0.9g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

sugar

Olive oil has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and olive oil does not contain significant amounts.

Protein

protein

Grape has more protein than olive oil - grape has 0.72g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Olive oil is high in saturated fat and grape has 100% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Grape has more Vitamin C than olive oil - grape has 3.2mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.

Vitamin A

Grapes and olive oil contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.

Vitamin E

Olive oil is an excellent source of Vitamin E and it has 74 times more Vitamin E than grape - olive oil has 14.4mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Olive oil has 312% more Vitamin K than grape - olive oil has 60.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Olive Oil Grapes
Thiamin ~ 0.069 MG
Riboflavin ~ 0.07 MG
Niacin ~ 0.188 MG
Pantothenic acid ~ 0.05 MG
Vitamin B6 ~ 0.086 MG
Folate ~ 2 UG

Minerals

calcium

Grape has 900% more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Olive oil and grapes contain similar amounts of iron - olive oil has 0.56mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Grape has signficantly more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and grape has 191mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Olive Oil Grapes
alpha linoleic acid 0.761 G 0.011 G
Total 0.761 G 0.011 G

omega 6s

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

Olive Oil Grapes
other omega 6 0.414 G ~
linoleic acid 9.762 G 0.037 G
Total 10.176 G 0.037 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Olive Oil or Grapes .

Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

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FAQ

Does olive oil or grapes contain more calories in 100 grams?
Olive oil is high in calories and grape has 90% less calories than olive oil - olive oil has 884 calories in 100g and grape has 69 calories.

Does grapes or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than grape - grape has 18.1g of carbs for 100g and olive oil has no carbs..