Olive Oil vs. Soybean Oil

Nutrition comparison of Olive Oil and Soybean Oil


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

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

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

  • Both olive oil and soybean oil are high in Vitamin E, calories and saturated fat.
  • Soybean oil is an excellent source of Vitamin K.
Detailed nutritional comparison of olive oil and soybean 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: Olive Oil (Oil, olive, salad or cooking) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.


Image of Olive Oil src
Image of Soybean Oil src

Calories and Carbs

calories

Both olive oil and soybean oil are high in calories. is very similar to olive oil for calories - olive oil has 884 calories per 100 grams and soybean oil has 884 calories.

For macronutrient ratios, olive oil is similar to soybean oil for protein, carbs and fat. Olive oil has a macronutrient ratio of 0:0:100 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olive Oil Soybean Oil
Protein ~ ~
Carbohydrates ~ ~
Fat 100% 100%
Alcohol ~ ~

Fat

saturated fat

Both olive oil and soybean oil are high in saturated fat. Soybean oil has a little more saturated fat (10%) than olive oil by weight - olive oil has 13.8g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.

trans fat

Both soybean oil and olive oil are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and olive oil does not contain significant amounts.

Vitamins

Vitamin E

Both olive oil and soybean oil are high in Vitamin E. Olive oil has 75% more Vitamin E than soybean oil - olive oil has 14.4mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.

Vitamin K

Soybean oil is an excellent source of Vitamin K and it has 205% more Vitamin K than olive oil - olive oil has 60.2ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.

The B Vitamins

Minerals

calcium

Olive oil and soybean oil contain similar amounts of calcium - olive oil has 1mg of calcium per 100 grams and soybean oil does not contain significant amounts.

iron

Olive oil has 27 times more iron than soybean oil - olive oil has 0.56mg of iron per 100 grams and soybean oil has 0.02mg of iron.

potassium

Olive oil and soybean oil contain similar amounts of potassium - olive oil has 1mg of potassium per 100 grams and soybean oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

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

Olive Oil Soybean Oil
alpha linoleic acid 0.761 G 7.034 G
Total 0.761 G 7.034 G

omega 6s

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

Olive Oil Soybean Oil
other omega 6 0.414 G 0.242 G
linoleic acid 9.762 G 50.299 G
Total 10.176 G 50.541 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 Soybean Oil (Oil, vegetable, soybean, refined) .

Olive Oil g

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FAQ

Does olive oil or soybean oil contain more calories in 100 grams?
Both olive oil and soybean oil are high in calories. is quite similar to olive oil for calories - olive oil has 884 calories in 100g and soybean oil has 884 calories.

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