Olive Oil vs. Apple
Nutrition comparison of Olive Oil and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and apple:
- Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Apple is a great source of dietary fiber.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and apple has 94% less calories than olive oil - olive oil has 884 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, olive oil is much lighter in carbs, much heavier in fat and similar to apple for protein. Olive oil has a macronutrient ratio of 0:0:100 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Apple | |
|---|---|---|
| Protein | ~ | 2% |
| Carbohydrates | ~ | 96% |
| Fat | 100% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than olive oil - apple has 2.4g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than apple - apple has 10.4g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Apple and olive oil contain similar amounts of protein - apple has 0.26g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and apple has 100% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than olive oil - apple has 4.6mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Apple and olive oil contain similar amounts of Vitamin A - apple has 3ug 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 78 times more Vitamin E than apple - olive oil has 14.4mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Olive oil has 26 times more Vitamin K than apple - olive oil has 60.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Apple | |
|---|---|---|
| Thiamin | ~ | 0.017 MG |
| Riboflavin | ~ | 0.026 MG |
| Niacin | ~ | 0.091 MG |
| Pantothenic acid | ~ | 0.061 MG |
| Vitamin B6 | ~ | 0.041 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Olive oil and apple contain similar amounts of calcium - olive oil has 1mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Olive oil has 367% more iron than apple - olive oil has 0.56mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Apple has 106 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and apple has 107mg 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, both olive oil and apple contain small amounts of luteolin.
| Olive Oil | Apple | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | 0.12 mg |
| kaempferol | ~ | 0.14 mg |
| Quercetin | ~ | 4.01 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than apple per 100 grams.
| Olive Oil | Apple | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.009 G |
| Total | 0.761 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than apple per 100 grams.
| Olive Oil | Apple | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.043 G |
| Total | 10.176 G | 0.043 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.
Olive Oil g
()
|
Daily Values (%) |
Apple 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 olive oil or apple contain more calories in 100 grams?Olive oil is high in calories and apple has 90% less calories than olive oil - olive oil has 884 calories in 100g and apple has 52 calories.
Does apple or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and olive oil has no carbs..