Olive Oil vs. Beets
Nutrition comparison of Olive Oil and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and beets:
- Beet has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and beet has 95% less calories than olive oil - beet has 43 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Beets | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 83% |
| Fat | 100% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than olive oil - beet has 2.8g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than beet - beet has 6.8g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Beet has more protein than olive oil - beet has 1.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and beet has 100% less saturated fat than olive oil - beet has 0.03g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than olive oil - beet has 4.9mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Beets and olive oil contain similar amounts of Vitamin A - beet has 2ug 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 357 times more Vitamin E than beet - beet has 0.04mg 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 beet - beet has 0.2ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Beet has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Beets | |
|---|---|---|
| Thiamin | ~ | 0.031 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | ~ | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | ~ | 0.067 MG |
| Folate | ~ | 109 UG |
Minerals
calcium
Beet has 15 times more calcium than olive oil - beet has 16mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Beets and olive oil contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Beet is an excellent source of potassium and it has 324 times more potassium than olive oil - beet has 325mg of potassium per 100 grams and olive oil has 1mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than beet per 100 grams.
| Olive Oil | Beets | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.005 G |
| Total | 0.761 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than beet per 100 grams.
| Olive Oil | Beets | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.055 G |
| Total | 10.176 G | 0.055 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.
Olive Oil g
()
|
Daily Values (%) |
Beets 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 beets or olive oil contain more calories in 100 grams?Olive oil is high in calories and beet has 100% less calories than olive oil - beet has 43 calories in 100g and olive oil has 884 calories.
Does beets or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and olive oil has no carbs..
Does beets or olive oil contain more potassium?
Beet is a rich source of potassium and it has 324 times more potassium than olive oil - beet has 325mg of potassium in 100 grams and olive oil has 1mg of potassium.