Canola Oil vs. Olives
Nutrition comparison of Canola Oil and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and olives:
- Both olives and canola oil are high in calories.
- Canola oil is an excellent source of Vitamin E.
- Olive has more Vitamin B6.
- Olive has signficantly more dietary fiber than canola oil.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and canola oil are high in calories. Canola oil has 662% more calories than olive - olive has 116 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, canola oil is lighter in protein, lighter in carbs and much heavier in fat compared to olives per calorie. Canola oil has a macronutrient ratio of 0:0:100 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Olives | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has less carbohydrates than olive - olive has 6g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Olive has signficantly more dietary fiber than canola oil - olive has 1.6g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Olive has more protein than canola oil - olive has 0.84g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and olive has 65% less saturated fat than canola oil - olive has 2.3g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both canola oil and olives are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than canola oil - olive has 0.9mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than canola oil - olive has 17ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 12 times more Vitamin E than olive - olive has 1.7mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Olives and canola oil contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Olive has more Vitamin B6.
| Canola Oil | Olives | |
|---|---|---|
| Thiamin | ~ | 0.003 MG |
| Niacin | ~ | 0.037 MG |
| Pantothenic acid | ~ | 0.015 MG |
| Vitamin B6 | ~ | 0.009 MG |
Minerals
calcium
Olive is an excellent source of calcium and it has more calcium than canola oil - olive has 88mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Olive is an excellent source of iron and it has more iron than canola oil - olive has 6.3mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Olives and canola oil contain similar amounts of potassium - olive has 8mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than olive per 100 grams.
| Canola Oil | Olives | |
|---|---|---|
| other omega 6 | 0.674 G | 0.055 G |
| linoleic acid | 14.501 G | 0.629 G |
| Total | 15.175 G | 0.684 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: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Olives (Olives, ripe, canned (small-extra large)) .
Canola Oil g
()
|
Daily Values (%) |
Olives 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 olives or canola oil contain more calories in 100 grams?Both olives and canola oil are high in calories. Canola oil has 660% more calories than olive - olive has 116 calories in 100g and canola oil has 884 calories.
Does olives or canola oil contain more calcium?
Olive is a rich source of calcium and it has more calcium than canola oil - olive has 88mg of calcium in 100 grams and canola oil does not contain significant amounts.
Does olives or canola oil contain more iron?
Olive is an abundant source of iron and it has more iron than canola oil - olive has 6.3mg of iron in 100 grams and canola oil does not contain significant amounts.