Olive Oil vs. Chicken Breast
Nutrition comparison of Olive Oil and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and chicken breast:
- Both olive oil and chicken breast are high in calories.
- Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and chicken breast are high in calories. Olive oil has 436% more calories than chicken breast - olive oil has 884 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, olive oil is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Olive oil has a macronutrient ratio of 0:0:100 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Chicken Breast | |
|---|---|---|
| Protein | ~ | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Chicken breast is an excellent source of protein and it has more protein than olive oil - chicken breast has 31g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and chicken breast has 93% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Olive oil has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than olive oil - chicken breast has 6ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than olive oil - chicken breast has 5iu 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 52 times more Vitamin E than chicken breast - olive oil has 14.4mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Olive oil has 199 times more Vitamin K than chicken breast - olive oil has 60.2ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Olive Oil | Chicken Breast | |
|---|---|---|
| Thiamin | ~ | 0.07 MG |
| Riboflavin | ~ | 0.114 MG |
| Niacin | ~ | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chicken breast has 14 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 86% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 255 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than olive oil per 100 grams.
| Olive Oil | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.761 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than chicken breast per 100 grams.
| Olive Oil | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 9.762 G | 0.59 G |
| Total | 9.762 G | 0.65 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.
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Olive Oil g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both olive oil and chicken breast are high in calories. Olive oil has 440% more calories than chicken breast - olive oil has 884 calories in 100g and chicken breast has 165 calories.
Is chicken breast or olive oil better for protein?
Chicken breast is a fantastic source of protein and it has more protein than olive oil - chicken breast has 31g of protein per 100 grams and olive oil does not contain significant amounts.