Olive Oil vs. White Sugar
Nutrition comparison of Olive Oil and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and white sugar:
- Both white sugar and olive oil are high in calories.
- Olive oil is an excellent source of Vitamin E.
- White sugar has more riboflavin.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and olive oil are high in calories. Olive oil has 128% more calories than white sugar - white sugar has 387 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in carbs, much heavier in fat and similar to white sugar for protein. Olive oil has a macronutrient ratio of 0:0:100 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | White Sugar | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | 100% |
| Fat | 100% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and olive oil has less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
White sugar is high in sugar and olive oil has less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and white sugar has less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than white sugar - olive oil has 14.4mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than white sugar - olive oil has 60.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
White sugar has more riboflavin.
| Olive Oil | White Sugar | |
|---|---|---|
| Riboflavin | ~ | 0.019 MG |
Minerals
calcium
White sugar and olive oil contain similar amounts of calcium - white sugar has 1mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Olive oil has 10 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
White sugar and olive oil contain similar amounts of potassium - white sugar has 2mg of potassium per 100 grams and olive oil has 1mg of potassium.
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: Olive Oil (Oil, olive, salad or cooking) and White Sugar (Sugar, granulated) .
Olive Oil g
()
|
Daily Values (%) |
White Sugar 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 sugar or olive oil contain more calories in 100 grams?Both white sugar and olive oil are high in calories. Olive oil has 130% more calories than white sugar - white sugar has 387 calories in 100g and olive oil has 884 calories.
Does white sugar or olive oil have more carbohydrates?
By weight, white sugar is high in carbohydrates and olive oil has fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and olive oil has no carbs..