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.
Detailed nutritional comparison of canola oil and olives is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Canola Oil src
Image of Olives src

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 carbs, much heavier in fat and similar to olives for protein. Canola oil has a macronutrient ratio of 0:0:100 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canola Oil Olives
Protein ~ 3%
Carbohydrates ~ 19%
Fat 100% 78%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Canola Oil or Olives .

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)) .

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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.

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