Oats vs. Olive Oil

Nutrition comparison of Oats and Olive Oil


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus olive oil (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and olive oil:

  • Both oats and olive oil are high in calories.
  • Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Oat is a great source of calcium.
  • Oat is an excellent source of dietary fiber, iron, potassium and protein.
  • Olive oil is an excellent source of Vitamin E.
Detailed nutritional comparison of oats and olive oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Olive Oil src

Calories and Carbs

calories

Both oats and olive oil are high in calories. Olive oil has 127% more calories than oat - oat has 389 calories per 100 grams and olive oil has 884 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Oats has a macronutrient ratio of 17:67:16 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Olive Oil
Protein 17% ~
Carbohydrates 67% ~
Fat 16% 100%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and olive oil has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and olive oil does not contain significant amounts.

dietary fiber

Oat is an excellent source of dietary fiber and it has more dietary fiber than olive oil - oat has 10.6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

Protein

protein

Oat is an excellent source of protein and it has more protein than olive oil - oat has 16.9g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Olive oil is high in saturated fat and oat has 91% less saturated fat than olive oil - oat has 1.2g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

Vitamins

Vitamin E

Olive oil is an excellent source of Vitamin E and it has more Vitamin E than oat - olive oil has 14.4mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Olive oil has more Vitamin K than oat - olive oil has 60.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Oats Olive Oil
Thiamin 0.763 MG ~
Riboflavin 0.139 MG ~
Niacin 0.961 MG ~
Pantothenic acid 1.349 MG ~
Vitamin B6 0.119 MG ~
Folate 56 UG ~

Minerals

calcium

Oat is a great source of calcium and it has 53 times more calcium than olive oil - oat has 54mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Oat is an excellent source of iron and it has 743% more iron than olive oil - oat has 4.7mg of iron per 100 grams and olive oil has 0.56mg of iron.

potassium

Oat is an excellent source of potassium and it has 428 times more potassium than olive oil - oat has 429mg of potassium per 100 grams and olive oil has 1mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than oat per 100 grams.

Oats Olive Oil
alpha linoleic acid 0.111 G 0.761 G
Total 0.111 G 0.761 G

omega 6s

Comparing omega-6 fatty acids, olive oil has more linoleic acid than oat per 100 grams.

Oats Olive Oil
linoleic acid 2.424 G 9.762 G
other omega 6 ~ 0.414 G
Total 2.424 G 10.176 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oats or Olive Oil .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Olive Oil (Oil, olive, salad or cooking) .

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FAQ

Does oats or olive oil contain more calories in 100 grams?
Both oats and olive oil are high in calories. Olive oil has 130% more calories than oat - oat has 389 calories in 100g and olive oil has 884 calories.

Does oats or olive oil have more carbohydrates?
By weight, oat is high in carbohydrates and olive oil has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and olive oil has no carbs..

Does oats or olive oil contain more iron?
Oat is an abundant source of iron and it has 740% more iron than olive oil - oat has 4.7mg of iron in 100 grams and olive oil has 0.56mg of iron.

Does oats or olive oil contain more potassium?
Oat is a rich source of potassium and it has 428 times more potassium than olive oil - oat has 429mg of potassium in 100 grams and olive oil has 1mg of potassium.

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