Olive Oil vs. Sesame Oil
Nutrition comparison of Olive Oil and Sesame Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
sesame oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and sesame oil:
- Both sesame oil and olive oil are high in calories and saturated fat.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Sesame Oil (Oil, sesame, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame oil and olive oil are high in calories. is very similar to sesame oil for calories - sesame oil has 884 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is similar to sesame oil for protein, carbs and fat. Olive oil has a macronutrient ratio of 0:0:100 and for sesame oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Sesame Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both sesame oil and olive oil are high in saturated fat. Sesame oil is very similar to olive oil for saturated fat - sesame oil has 14.2g 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 925% more Vitamin E than sesame oil - sesame oil has 1.4mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 343% more Vitamin K than sesame oil - sesame oil has 13.6ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Minerals
calcium
Olive oil and sesame oil contain similar amounts of calcium - olive oil has 1mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Olive oil has more iron than sesame oil - olive oil has 0.56mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Olive oil and sesame oil contain similar amounts of potassium - olive oil has 1mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than sesame oil per 100 grams.
| Olive Oil | Sesame Oil | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.3 G |
| Total | 0.761 G | 0.3 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than olive oil per 100 grams.
| Olive Oil | Sesame Oil | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 41.3 G |
| Total | 10.176 G | 41.3 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 Sesame Oil (Oil, sesame, salad or cooking) .
Olive Oil g
()
|
Daily Values (%) |
Sesame 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 sesame oil or olive oil contain more calories in 100 grams?Both sesame oil and olive oil are high in calories. is quite similar to sesame oil for calories - sesame oil has 884 calories in 100g and olive oil has 884 calories.