Olive Oil vs. Orange Juice
Nutrition comparison of Olive Oil and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and orange juice:
- Olive oil is an excellent source of Vitamin E.
- Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange juice has signficantly more potassium than olive oil.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and orange juice has 95% less calories than olive oil - orange juice has 45 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 orange juice per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Orange Juice | |
|---|---|---|
| Protein | ~ | 6% |
| Carbohydrates | ~ | 90% |
| Fat | 100% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Orange juice has more dietary fiber than olive oil - orange juice has 0.2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Orange juice has more protein than olive oil - orange juice has 0.7g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and orange juice has 100% less saturated fat than olive oil - orange juice has 0.02g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than olive oil - orange juice has 50mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than olive oil - orange juice has 10ug 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 357 times more Vitamin E than orange juice - orange juice has 0.04mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 601 times more Vitamin K than orange juice - orange juice has 0.1ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Orange Juice | |
|---|---|---|
| Thiamin | ~ | 0.09 MG |
| Riboflavin | ~ | 0.03 MG |
| Niacin | ~ | 0.4 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | ~ | 0.04 MG |
| Folate | ~ | 30 UG |
Minerals
calcium
Orange juice has 1000% more calcium than olive oil - orange juice has 11mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Orange juice and olive oil contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Orange juice has signficantly more potassium than olive oil - orange juice has 200mg 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 | Orange Juice | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | ~ |
| myricetin | ~ | 0.05 mg |
| Quercetin | ~ | 0.25 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Olive Oil | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.011 G |
| Total | 0.761 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than orange juice per 100 grams.
| Olive Oil | Orange Juice | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.029 G |
| Total | 10.176 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Olive Oil g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or olive oil contain more calories in 100 grams?Olive oil is high in calories and orange juice has 100% less calories than olive oil - orange juice has 45 calories in 100g and olive oil has 884 calories.
Does orange juice or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and olive oil has no carbs..