Olive Oil vs. Vegetable Oil

Nutrition comparison of Olive Oil and Vegetable 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 vegetable oil (100g each) below using 2020 USDA and NIH data[1].

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

  • Both olive oil and vegetable oil are high in calories and saturated fat.
  • Olive oil is an excellent source of Vitamin E.
Detailed nutritional comparison of olive oil and vegetable 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 Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.


Image of Olive Oil src
Image of Vegetable Oil src

Calories and Carbs

calories

Both olive oil and vegetable oil are high in calories. Olive oil is very similar to vegetable oil for calories - olive oil has 884 calories per 100 grams and vegetable oil has 862 calories.

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

Macro Ratios from Calories:

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

Fat

saturated fat

Both olive oil and vegetable oil are high in saturated fat. Olive oil has 69% more saturated fat than vegetable oil - olive oil has 13.8g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.

Vitamins

Vitamin E

Olive oil is an excellent source of Vitamin E and it has 277% more Vitamin E than vegetable oil - olive oil has 14.4mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.

Vitamin K

Olive oil has 144% more Vitamin K than vegetable oil - olive oil has 60.2ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.

The B Vitamins

Minerals

calcium

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

iron

Olive oil has more iron than vegetable oil - olive oil has 0.56mg of iron per 100 grams and vegetable oil does not contain significant amounts.

potassium

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

Omega-3 and Omega-6

omega 6s

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

Olive Oil Vegetable Oil
other omega 6 0.414 G ~
linoleic acid 9.762 G 1.6 G
Total 10.176 G 1.6 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 Vegetable Oil (Vegetable oil, palm kernel) .

Olive Oil g

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FAQ

Does olive oil or vegetable oil contain more calories in 100 grams?
Both olive oil and vegetable oil are high in calories. Olive oil is quite similar to vegetable oil for calories - olive oil has 884 calories in 100g and vegetable oil has 862 calories.