Olive Oil vs. Garlic
Nutrition comparison of Olive Oil and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and garlic:
- Both garlic and olive oil are high in calories.
- Garlic has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Garlic has signficantly more protein than olive oil.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and olive oil are high in calories. Olive oil has 493% more calories than garlic - garlic has 149 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Garlic | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | ~ | 82% |
| Fat | 100% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and olive oil has less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than olive oil - garlic has 2.1g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Garlic and olive oil contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Garlic has signficantly more protein than olive oil - garlic has 6.4g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and garlic has 99% less saturated fat than olive oil - garlic has 0.09g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than olive oil - garlic has 31.2mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Garlic and olive oil contain similar amounts of Vitamin A - garlic has 2.7ug 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 178 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 34 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Garlic | |
|---|---|---|
| Thiamin | ~ | 0.2 MG |
| Riboflavin | ~ | 0.11 MG |
| Niacin | ~ | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | ~ | 1.235 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 180 times more calcium than olive oil - garlic has 181mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Garlic has 204% more iron than olive oil - garlic has 1.7mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Garlic is an excellent source of potassium and it has 400 times more potassium than olive oil - garlic has 401mg 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 | Garlic | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | ~ |
| kaempferol | ~ | 0.26 mg |
| myricetin | ~ | 1.61 mg |
| Quercetin | ~ | 1.74 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Olive Oil | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.02 G |
| Total | 0.761 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than garlic per 100 grams.
| Olive Oil | Garlic | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.229 G |
| Total | 10.176 G | 0.229 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 (%) |
Garlic 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 garlic or olive oil contain more calories in 100 grams?Both garlic and olive oil are high in calories. Olive oil has 490% more calories than garlic - garlic has 149 calories in 100g and olive oil has 884 calories.
Does garlic or olive oil have more carbohydrates?
By weight, garlic is high in carbohydrates and olive oil has fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and olive oil has no carbs..
Does garlic or olive oil contain more calcium?
Garlic is a rich source of calcium and it has 180 times more calcium than olive oil - garlic has 181mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does garlic or olive oil contain more potassium?
Garlic is a rich source of potassium and it has 400 times more potassium than olive oil - garlic has 401mg of potassium in 100 grams and olive oil has 1mg of potassium.