Coconut Oil vs. Olives
Nutrition comparison of Coconut Oil and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and olives:
- Both olives and coconut oil are high in calories.
- Olive has more Vitamin B6.
- Olive has signficantly more dietary fiber than coconut oil.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and coconut oil are high in calories. Coconut oil has 669% more calories than olive - olive has 116 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and much heavier in fat compared to olives per calorie. Coconut 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:
| Coconut Oil | Olives | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than olive - olive has 6g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Olive has signficantly more dietary fiber than coconut oil - olive has 1.6g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Olive has more protein than coconut oil - olive has 0.84g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and olive has 97% less saturated fat than coconut oil - olive has 2.3g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and olives are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than coconut oil - olive has 0.9mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than coconut oil - olive has 17ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Olive has 14 times more Vitamin E than coconut oil - olive has 1.7mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Olives and coconut oil contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Olive has more Vitamin B6.
| Coconut 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 87 times more calcium than coconut oil - olive has 88mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Olive is an excellent source of iron and it has 124 times more iron than coconut oil - olive has 6.3mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Olives and coconut oil contain similar amounts of potassium - olive has 8mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than olive per 100 grams.
| Coconut Oil | Olives | |
|---|---|---|
| other omega 6 | 0.076 G | 0.055 G |
| linoleic acid | 1.683 G | 0.629 G |
| Total | 1.759 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: Coconut Oil (Oil, coconut) and Olives (Olives, ripe, canned (small-extra large)) .
Coconut 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 coconut oil contain more calories in 100 grams?Both olives and coconut oil are high in calories. Coconut oil has 670% more calories than olive - olive has 116 calories in 100g and coconut oil has 892 calories.
Does olives or coconut oil contain more calcium?
Olive is a rich source of calcium and it has 87 times more calcium than coconut oil - olive has 88mg of calcium in 100 grams and coconut oil has 1mg of calcium.
Does olives or coconut oil contain more iron?
Olive is an abundant source of iron and it has 124 times more iron than coconut oil - olive has 6.3mg of iron in 100 grams and coconut oil has 0.05mg of iron.