Oats vs. Olive Oil
Nutrition comparison of Oats and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and olive oil:
- Both oats and olive oil are high in calories.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Oats (Oats (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.
Calories and Carbs
calories
Both oats and olive oil are high in calories. Olive oil has 127% more calories than oat - oat has 389 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Oats has a macronutrient ratio of 17:67:16 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Olive Oil | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and olive oil has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than olive oil - oat has 10.6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has more protein than olive oil - oat has 16.9g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and oat has 91% less saturated fat than olive oil - oat has 1.2g 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 more Vitamin E than oat - olive oil has 14.4mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than oat - olive oil has 60.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Olive Oil | |
|---|---|---|
| Thiamin | 0.763 MG | ~ |
| Riboflavin | 0.139 MG | ~ |
| Niacin | 0.961 MG | ~ |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | ~ |
| Folate | 56 UG | ~ |
Minerals
calcium
Oat is a great source of calcium and it has 53 times more calcium than olive oil - oat has 54mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Oat is an excellent source of iron and it has 743% more iron than olive oil - oat has 4.7mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Oat is an excellent source of potassium and it has 428 times more potassium than olive oil - oat has 429mg 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 oat per 100 grams.
| Oats | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.761 G |
| Total | 0.111 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than oat per 100 grams.
| Oats | Olive Oil | |
|---|---|---|
| linoleic acid | 2.424 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 2.424 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.
Oats g
()
|
Daily Values (%) |
Olive Oil g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 oats or olive oil contain more calories in 100 grams?Both oats and olive oil are high in calories. Olive oil has 130% more calories than oat - oat has 389 calories in 100g and olive oil has 884 calories.
Does oats or olive oil have more carbohydrates?
By weight, oat is high in carbohydrates and olive oil has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and olive oil has no carbs..
Does oats or olive oil contain more iron?
Oat is an abundant source of iron and it has 740% more iron than olive oil - oat has 4.7mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does oats or olive oil contain more potassium?
Oat is a rich source of potassium and it has 428 times more potassium than olive oil - oat has 429mg of potassium in 100 grams and olive oil has 1mg of potassium.