Olive Oil vs. Grapes
Nutrition comparison of Olive Oil and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and grapes:
- Grape has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Grape has signficantly more potassium than olive oil.
- Olive oil has signficantly less sugar than grape.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and grape has 92% less calories than olive oil - olive oil has 884 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Grapes | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 95% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than grape - grape has 18.1g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Grape has more dietary fiber than olive oil - grape has 0.9g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Grape has more protein than olive oil - grape has 0.72g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and grape has 100% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has more Vitamin C than olive oil - grape has 3.2mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Grapes and olive oil contain similar amounts of Vitamin A - grape 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 74 times more Vitamin E than grape - olive oil has 14.4mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Olive oil has 312% more Vitamin K than grape - olive oil has 60.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Grapes | |
|---|---|---|
| Thiamin | ~ | 0.069 MG |
| Riboflavin | ~ | 0.07 MG |
| Niacin | ~ | 0.188 MG |
| Pantothenic acid | ~ | 0.05 MG |
| Vitamin B6 | ~ | 0.086 MG |
| Folate | ~ | 2 UG |
Minerals
calcium
Grape has 900% more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Olive oil and grapes contain similar amounts of iron - olive oil has 0.56mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has signficantly more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than grape per 100 grams.
| Olive Oil | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.011 G |
| Total | 0.761 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than grape per 100 grams.
| Olive Oil | Grapes | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.037 G |
| Total | 10.176 G | 0.037 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 (%) |
Grapes 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 grapes contain more calories in 100 grams?Olive oil is high in calories and grape has 90% less calories than olive oil - olive oil has 884 calories in 100g and grape has 69 calories.
Does grapes or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than grape - grape has 18.1g of carbs for 100g and olive oil has no carbs..