Milk vs. Olive Oil
Nutrition comparison of Milk and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and olive oil:
- Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Milk is an excellent source of calcium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and milk has 94% less calories than olive oil - milk has 50 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Milk has a macronutrient ratio of 27:38:35 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Olive Oil | |
|---|---|---|
| Protein | 27% | ~ |
| Carbohydrates | 38% | ~ |
| Fat | 35% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and olive oil are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than milk - milk has 5.1g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Milk has more protein than olive oil - milk has 3.3g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and milk has 91% less saturated fat than olive oil - milk has 1.3g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
trans fat
Both milk and olive oil are low in trans fat - milk has 0.09g of trans fat per 100 grams and olive oil does not contain significant amounts.
cholesterol
Both milk and olive oil are low in cholesterol - milk has 8mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin C
Milk and olive oil contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than olive oil - milk has 55ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than olive oil - milk has 49iu 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 477 times more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 300 times more Vitamin K than milk - milk has 0.2ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Milk | Olive Oil | |
|---|---|---|
| Thiamin | 0.039 MG | ~ |
| Riboflavin | 0.185 MG | ~ |
| Niacin | 0.092 MG | ~ |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 119 times more calcium than olive oil - milk has 120mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Olive oil has 27 times more iron than milk - milk has 0.02mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Milk has 139 times more potassium than olive oil - milk has 140mg 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 milk per 100 grams.
| Milk | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.761 G |
| Total | 0.008 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than milk per 100 grams.
| Milk | Olive Oil | |
|---|---|---|
| other omega 6 | 0.004 G | 0.414 G |
| linoleic acid | 0.062 G | 9.762 G |
| Total | 0.066 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.
Milk 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 % |
|
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 milk or olive oil contain more calories in 100 grams?Olive oil is high in calories and milk has 90% less calories than olive oil - milk has 50 calories in 100g and olive oil has 884 calories.
Does milk or olive oil have more carbohydrates?
By weight, both milk and olive oil are low in carbohydrates - milk has 4.8g of carbs for 100g and olive oil has no carbs..
Does milk or olive oil contain more calcium?
Milk is a rich source of calcium and it has 119 times more calcium than olive oil - milk has 120mg of calcium in 100 grams and olive oil has 1mg of calcium.