Egg vs. Olive Oil
Nutrition comparison of Egg and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and olive oil:
- Both egg and olive oil are high in calories.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and olive oil are high in calories. Olive oil has 518% more calories than egg - egg has 143 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in fat and similar to olive oil for carbs. Egg has a macronutrient ratio of 36:2:62 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Olive Oil | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and olive oil are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Egg and olive oil contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has more protein than olive oil - egg has 12.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and egg has 77% less saturated fat than olive oil - egg has 3.1g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
trans fat
Both egg and olive oil are low in trans fat - egg has 0.04g of trans fat per 100 grams and olive oil does not contain significant amounts.
cholesterol
Egg is high in cholesterol and olive oil has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than olive oil - egg has 160ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than olive oil - egg has 82iu of Vitamin D 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 12 times more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 199 times more Vitamin K than egg - egg has 0.3ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Olive Oil | |
|---|---|---|
| Thiamin | 0.04 MG | ~ |
| Riboflavin | 0.457 MG | ~ |
| Niacin | 0.075 MG | ~ |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | ~ |
| Folate | 47 UG | ~ |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 55 times more calcium than olive oil - egg has 56mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Egg has 213% more iron than olive oil - egg has 1.8mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Egg has 137 times more potassium than olive oil - egg has 138mg 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 egg per 100 grams, however, egg contains more dha than olive oil per 100 grams.
| Egg | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.761 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than egg per 100 grams.
| Egg | Olive Oil | |
|---|---|---|
| other omega 6 | 0.003 G | 0.414 G |
| linoleic acid | 1.555 G | 9.762 G |
| Total | 1.558 G | 10.176 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.
Egg g
()
|
Daily Values (%) |
Olive Oil 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 % |
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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 egg or olive oil contain more calories in 100 grams?Both egg and olive oil are high in calories. Olive oil has 520% more calories than egg - egg has 143 calories in 100g and olive oil has 884 calories.
Is egg or olive oil better for protein?
Egg is a fantastic source of protein and it has more protein than olive oil - egg has 12.6g of protein per 100 grams and olive oil does not contain significant amounts.