Beef vs. Olive Oil
Nutrition comparison of Cooked Beef and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and olive oil:
- Both beef and olive oil are high in calories and saturated fat.
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef has signficantly more calcium than olive oil.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and olive oil are high in calories. Olive oil has 219% more calories than beef - beef has 277 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in fat and similar to olive oil for carbs. Beef has a macronutrient ratio of 38:0:62 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Olive Oil | |
|---|---|---|
| Protein | 38% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Beef is an excellent source of protein and it has more protein than olive oil - beef has 25.4g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both beef and olive oil are high in saturated fat. Olive oil has 88% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
trans fat
Olive oil has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and olive oil does not contain significant amounts.
cholesterol
Olive oil has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Beef and olive oil contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Beef and olive oil contain similar amounts of Vitamin D - beef has 2iu 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 118 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 19 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Olive Oil | |
|---|---|---|
| Thiamin | 0.051 MG | ~ |
| Riboflavin | 0.176 MG | ~ |
| Niacin | 4.537 MG | ~ |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | ~ |
| Folate | 11 UG | ~ |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than olive oil - beef has 35mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Beef is a great source of iron and it has 302% more iron than olive oil - beef has 2.3mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Beef is a great source of potassium and it has 274 times more potassium than olive oil - beef has 275mg 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 beef per 100 grams.
| Beef | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.761 G |
| Total | 0.056 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than beef per 100 grams.
| Beef | Olive Oil | |
|---|---|---|
| other omega 6 | 0.013 G | 0.414 G |
| linoleic acid | 0.39 G | 9.762 G |
| Total | 0.403 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.
Cooked Beef g
()
|
Daily Values (%) |
Olive Oil g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 beef or olive oil contain more calories in 100 grams?Both beef and olive oil are high in calories. Olive oil has 220% more calories than beef - beef has 277 calories in 100g and olive oil has 884 calories.
Is beef or olive oil better for protein?
Beef is a fantastic source of protein and it has more protein than olive oil - beef has 25.4g of protein per 100 grams and olive oil does not contain significant amounts.