Pasta vs. Olive Oil

Nutrition comparison of Pasta and Olive Oil


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pasta versus olive oil (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pasta and olive oil:

  • Both pasta and olive oil are high in calories.
  • Olive oil is an excellent source of Vitamin E.
  • Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pasta is a great source of potassium.
  • Pasta is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of pasta and olive oil 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: Pasta (Pasta, dry, enriched) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Olive Oil src

Calories and Carbs

calories

Both pasta and olive oil are high in calories. Olive oil has 138% more calories than pasta - pasta has 371 calories per 100 grams and olive oil has 884 calories.

For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Pasta has a macronutrient ratio of 14:82:4 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Olive Oil
Protein 14% ~
Carbohydrates 82% ~
Fat 4% 100%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and olive oil has less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and olive oil does not contain significant amounts.

dietary fiber

Pasta is an excellent source of dietary fiber and it has more dietary fiber than olive oil - pasta has 3.2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

sugar

Olive oil has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and olive oil does not contain significant amounts.

Protein

protein

Pasta is an excellent source of protein and it has more protein than olive oil - pasta has 13g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Olive oil is high in saturated fat and pasta has 98% less saturated fat than olive oil - pasta has 0.28g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

Vitamins

Vitamin E

Olive oil is an excellent source of Vitamin E and it has 129 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.

Vitamin K

Olive oil has 601 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.

The B Vitamins

Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Pasta Olive Oil
Thiamin 0.891 MG ~
Riboflavin 0.4 MG ~
Niacin 7.177 MG ~
Pantothenic acid 0.431 MG ~
Vitamin B6 0.142 MG ~
Folate 237 UG ~

Minerals

calcium

Pasta has 20 times more calcium than olive oil - pasta has 21mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Pasta is an excellent source of iron and it has 489% more iron than olive oil - pasta has 3.3mg of iron per 100 grams and olive oil has 0.56mg of iron.

potassium

Pasta is a great source of potassium and it has 222 times more potassium than olive oil - pasta has 223mg 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 pasta per 100 grams.

Pasta Olive Oil
alpha linoleic acid 0.024 G 0.761 G
Total 0.024 G 0.761 G

omega 6s

Comparing omega-6 fatty acids, olive oil has more linoleic acid than pasta per 100 grams.

Pasta Olive Oil
linoleic acid 0.54 G 9.762 G
other omega 6 ~ 0.414 G
Total 0.54 G 10.176 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 Pasta or Olive Oil .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Olive Oil (Oil, olive, salad or cooking) .

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G Water G
G Starch G
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FAQ

Does pasta or olive oil contain more calories in 100 grams?
Both pasta and olive oil are high in calories. Olive oil has 140% more calories than pasta - pasta has 371 calories in 100g and olive oil has 884 calories.

Does pasta or olive oil have more carbohydrates?
By weight, pasta is high in carbohydrates and olive oil has fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and olive oil has no carbs..

Does pasta or olive oil contain more iron?
Pasta is an abundant source of iron and it has 490% more iron than olive oil - pasta has 3.3mg of iron in 100 grams and olive oil has 0.56mg of iron.