Oatmeal vs. Olive Oil
Nutrition comparison of Oatmeal and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and olive oil:
- Both olive oil and oatmeal are high in calories.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and oatmeal are high in calories. Olive oil has 141% more calories than oatmeal - olive oil has 884 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Olive Oil | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 69% | ~ |
| Fat | 15% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and olive oil has less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than olive oil - oatmeal has 9.8g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Oatmeal and olive oil contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Oatmeal is an excellent source of protein and it has more protein than olive oil - oatmeal has 16g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and oatmeal has 92% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 29 times more Vitamin E than oatmeal - olive oil has 14.4mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Olive oil has more Vitamin K than oatmeal - olive oil has 60.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Olive Oil | |
|---|---|---|
| Thiamin | 0.73 MG | ~ |
| Riboflavin | 0.14 MG | ~ |
| Niacin | 0.78 MG | ~ |
| Vitamin B6 | 0.12 MG | ~ |
| Folate | 32 UG | ~ |
Minerals
calcium
Oatmeal is a great source of calcium and it has 51 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 650% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 349 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Olive Oil 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 oatmeal contain more calories in 100 grams?Both olive oil and oatmeal are high in calories. Olive oil has 140% more calories than oatmeal - olive oil has 884 calories in 100g and oatmeal has 367 calories.
Does oatmeal or olive oil have more carbohydrates?
By weight, oatmeal is high in carbohydrates and olive oil has fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and olive oil has no carbs..
Does olive oil or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 650% more iron than olive oil - olive oil has 0.56mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does olive oil or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 349 times more potassium than olive oil - olive oil has 1mg of potassium in 100 grams and oatmeal has 350mg of potassium.