Olive Oil vs. Raspberries

Nutrition comparison of Olive Oil and Raspberries


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

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

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

  • Olive oil is an excellent source of Vitamin E.
  • Raspberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Raspberry has signficantly more potassium than olive oil.
  • Raspberry is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of olive oil and raspberries 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: Olive Oil (Oil, olive, salad or cooking) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Olive Oil src
Image of Raspberries src

Calories and Carbs

calories

Olive oil is high in calories and raspberry has 94% less calories than olive oil - raspberry has 52 calories per 100 grams and olive oil has 884 calories.

For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to raspberries per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olive Oil Raspberries
Protein ~ 8%
Carbohydrates ~ 82%
Fat 100% 10%
Alcohol ~ ~

carbohydrates

Olive oil has less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and olive oil does not contain significant amounts.

dietary fiber

Raspberry is an excellent source of dietary fiber and it has more dietary fiber than olive oil - raspberry has 6.5g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

sugar

Olive oil has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and olive oil does not contain significant amounts.

Protein

protein

Raspberry has more protein than olive oil - raspberry has 1.2g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Olive oil is high in saturated fat and raspberry has 100% less saturated fat than olive oil - raspberry has 0.02g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

Vitamins

Vitamin C

Raspberry is an excellent source of Vitamin C and it has more Vitamin C than olive oil - raspberry has 26.2mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.

Vitamin A

Raspberries and olive oil contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.

Vitamin E

Olive oil is an excellent source of Vitamin E and it has 15 times more Vitamin E than raspberry - raspberry has 0.87mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.

Vitamin K

Olive oil has 672% more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.

The B Vitamins

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

Olive Oil Raspberries
Thiamin ~ 0.032 MG
Riboflavin ~ 0.038 MG
Niacin ~ 0.598 MG
Pantothenic acid ~ 0.329 MG
Vitamin B6 ~ 0.055 MG
Folate ~ 21 UG

Minerals

calcium

Raspberry has 24 times more calcium than olive oil - raspberry has 25mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Raspberries and olive oil contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and olive oil has 0.56mg of iron.

potassium

Raspberry has signficantly more potassium than olive oil - raspberry has 151mg of potassium per 100 grams and olive oil has 1mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Olive Oil Raspberries
apigenin 0.09 mg ~
luteolin 0.12 mg ~
kaempferol ~ 0.06 mg
Quercetin ~ 1.05 mg

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than raspberry per 100 grams.

Olive Oil Raspberries
alpha linoleic acid 0.761 G 0.126 G
Total 0.761 G 0.126 G

omega 6s

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

Olive Oil Raspberries
other omega 6 0.414 G ~
linoleic acid 9.762 G 0.249 G
Total 10.176 G 0.249 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: Olive Oil (Oil, olive, salad or cooking) and Raspberries (Raspberries, raw) .

Olive Oil g

()
Daily Values (%)

Raspberries g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does raspberries or olive oil contain more calories in 100 grams?
Olive oil is high in calories and raspberry has 90% less calories than olive oil - raspberry has 52 calories in 100g and olive oil has 884 calories.

Does raspberries or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and olive oil has no carbs..