Olive Oil vs. Broccoli
Nutrition comparison of Olive Oil and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and broccoli:
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and broccoli has 96% less calories than olive oil - broccoli has 34 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Broccoli | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than olive oil - broccoli has 2.6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Broccoli has more protein than olive oil - broccoli has 2.8g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and broccoli has 99% less saturated fat than olive oil - broccoli has 0.11g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than olive oil - broccoli has 89.2mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than olive oil - broccoli has 31ug 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 17 times more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 69% more Vitamin K than olive oil - broccoli has 101.6ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Broccoli | |
|---|---|---|
| Thiamin | ~ | 0.071 MG |
| Riboflavin | ~ | 0.117 MG |
| Niacin | ~ | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | ~ | 0.175 MG |
| Folate | ~ | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 46 times more calcium than olive oil - broccoli has 47mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Broccoli and olive oil contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 315 times more potassium than olive oil - broccoli has 316mg of potassium per 100 grams and olive oil has 1mg 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,
| Olive Oil | Broccoli | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 mg |
| Quercetin | ~ | 3.26 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Olive Oil | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.0215 G |
| Total | 0.761 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than broccoli per 100 grams.
| Olive Oil | Broccoli | |
|---|---|---|
| other omega 6 | 0.414 G | 0.006 G |
| linoleic acid | 9.762 G | 0.049 G |
| Total | 10.176 G | 0.055 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 (%) |
Broccoli 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 broccoli or olive oil contain more calories in 100 grams?Olive oil is high in calories and broccoli has 100% less calories than olive oil - broccoli has 34 calories in 100g and olive oil has 884 calories.
Does broccoli or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and olive oil has no carbs..
Does broccoli or olive oil contain more potassium?
Broccoli is a rich source of potassium and it has 315 times more potassium than olive oil - broccoli has 316mg of potassium in 100 grams and olive oil has 1mg of potassium.