Olive Oil vs. Pork
Nutrition comparison of Olive Oil and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and pork:
- Both pork and olive oil are high in calories and saturated fat.
- Olive oil is an excellent source of Vitamin E.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Pork is an excellent source of potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and olive oil are high in calories. Olive oil has 198% more calories than pork - pork has 297 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in protein, much heavier in fat and similar to pork for carbs. Olive oil has a macronutrient ratio of 0:0:100 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Pork | |
|---|---|---|
| Protein | ~ | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 65% |
| Alcohol | ~ | ~ |
Protein
protein
Pork is an excellent source of protein and it has more protein than olive oil - pork has 25.7g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both pork and olive oil are high in saturated fat. Olive oil has 79% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
cholesterol
Olive oil has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than olive oil - pork has 0.7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Pork and olive oil contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than olive oil - pork has 21iu of Vitamin D 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 67 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has more Vitamin K than pork - olive oil has 60.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Olive Oil | Pork | |
|---|---|---|
| Thiamin | ~ | 0.706 MG |
| Riboflavin | ~ | 0.22 MG |
| Niacin | ~ | 4.206 MG |
| Pantothenic acid | ~ | 0.52 MG |
| Vitamin B6 | ~ | 0.391 MG |
| Folate | ~ | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork has 21 times more calcium than olive oil - pork has 22mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Pork has 130% more iron than olive oil - pork has 1.3mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Pork is an excellent source of potassium and it has 361 times more potassium than olive oil - pork has 362mg 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 pork per 100 grams.
| Olive Oil | Pork | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.07 G |
| Total | 0.761 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than pork per 100 grams.
| Olive Oil | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 9.762 G | 1.64 G |
| Total | 9.762 G | 1.72 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 (%) |
Cooked Pork 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 pork or olive oil contain more calories in 100 grams?Both pork and olive oil are high in calories. Olive oil has 200% more calories than pork - pork has 297 calories in 100g and olive oil has 884 calories.
Is pork or olive oil better for protein?
Pork is a fantastic source of protein and it has more protein than olive oil - pork has 25.7g of protein per 100 grams and olive oil does not contain significant amounts.
Does pork or olive oil contain more potassium?
Pork is a rich source of potassium and it has 361 times more potassium than olive oil - pork has 362mg of potassium in 100 grams and olive oil has 1mg of potassium.