Olive Oil vs. Blueberry
Nutrition comparison of Olive Oil and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and blueberry:
- Blueberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Blueberry has signficantly more Vitamin C than olive oil.
- Blueberry 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 Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and blueberry has 94% less calories than olive oil - olive oil has 884 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to blueberry per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Blueberry | |
|---|---|---|
| Protein | ~ | 5% |
| Carbohydrates | ~ | 91% |
| Fat | 100% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than blueberry - blueberry has 14.5g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Blueberry is a great source of dietary fiber and it has more dietary fiber than olive oil - blueberry has 2.4g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than blueberry - blueberry has 10g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Blueberry has more protein than olive oil - blueberry has 0.74g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and blueberry has 100% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than olive oil - blueberry has 9.7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Blueberry and olive oil contain similar amounts of Vitamin A - blueberry 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 24 times more Vitamin E than blueberry - olive oil has 14.4mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Olive oil has 212% more Vitamin K than blueberry - olive oil has 60.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Blueberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Blueberry | |
|---|---|---|
| Thiamin | ~ | 0.037 MG |
| Riboflavin | ~ | 0.041 MG |
| Niacin | ~ | 0.418 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | ~ | 0.052 MG |
| Folate | ~ | 6 UG |
Minerals
calcium
Olive oil and blueberry contain similar amounts of calcium - olive oil has 1mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Olive oil and blueberry contain similar amounts of iron - olive oil has 0.56mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Blueberry has 76 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and blueberry has 77mg 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 blueberry contain small amounts of luteolin.
| Olive Oil | Blueberry | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | 0.2 mg |
| kaempferol | ~ | 1.66 mg |
| myricetin | ~ | 1.3 mg |
| Quercetin | ~ | 7.67 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Olive Oil | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.058 G |
| Total | 0.761 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than blueberry per 100 grams.
| Olive Oil | Blueberry | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.088 G |
| Total | 10.176 G | 0.088 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 (%) |
Blueberry 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 blueberry contain more calories in 100 grams?Olive oil is high in calories and blueberry has 90% less calories than olive oil - olive oil has 884 calories in 100g and blueberry has 57 calories.
Does blueberry or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than blueberry - blueberry has 14.5g of carbs for 100g and olive oil has no carbs..