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.
Detailed nutritional comparison of olive oil and orange juice 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: 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.


Image of Olive Oil src
Image of Orange Juice src

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 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 Olive Oil or Orange Juice .

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)) .

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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..