White Bread vs. Olive Oil
Nutrition comparison of White Bread and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and olive oil:
- Both white bread and olive oil are high in calories.
- Olive oil is an excellent source of Vitamin E.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and olive oil are high in calories. Olive oil has 271% more calories than white bread - white bread has 238 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. White bread has a macronutrient ratio of 18:74:8 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Olive Oil | |
|---|---|---|
| Protein | 18% | ~ |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and olive oil has less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than olive oil - white bread has 9.2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than white bread - white bread has 5g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
White bread is a great source of protein and it has more protein than olive oil - white bread has 10.7g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and white bread has 95% less saturated fat than olive oil - white bread has 0.63g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
trans fat
Both white bread and olive oil are low in trans fat - white bread has 0.03g of trans fat per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
White bread and olive oil contain similar amounts of Vitamin A - white bread has 1.2ug 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 36 times more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 682% more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Bread | Olive Oil | |
|---|---|---|
| Thiamin | 0.51 MG | ~ |
| Riboflavin | 0.255 MG | ~ |
| Niacin | 4.455 MG | ~ |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | ~ |
| Folate | 127 UG | ~ |
Minerals
calcium
White bread is an excellent source of calcium and it has 683 times more calcium than olive oil - white bread has 684mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
White bread is an excellent source of iron and it has 773% more iron than olive oil - white bread has 4.9mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
White bread has 126 times more potassium than olive oil - white bread has 127mg 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 white bread per 100 grams.
| White Bread | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.761 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than white bread per 100 grams.
| White Bread | Olive Oil | |
|---|---|---|
| other omega 6 | 0.005 G | 0.414 G |
| linoleic acid | 0.879 G | 9.762 G |
| Total | 0.884 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: White Bread (Bread, white wheat) and Olive Oil (Oil, olive, salad or cooking) .
White Bread g
()
|
Daily Values (%) |
Olive Oil 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 white bread or olive oil contain more calories in 100 grams?Both white bread and olive oil are high in calories. Olive oil has 270% more calories than white bread - white bread has 238 calories in 100g and olive oil has 884 calories.
Does white bread or olive oil have more carbohydrates?
By weight, white bread is high in carbohydrates and olive oil has fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and olive oil has no carbs..
Does white bread or olive oil contain more calcium?
White bread is a rich source of calcium and it has 683 times more calcium than olive oil - white bread has 684mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does white bread or olive oil contain more iron?
White bread is an abundant source of iron and it has 770% more iron than olive oil - white bread has 4.9mg of iron in 100 grams and olive oil has 0.56mg of iron.