Olive Oil vs. Soybean Oil
Nutrition comparison of Olive Oil and Soybean 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
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and soybean oil:
- Both olive oil and soybean oil are high in Vitamin E, calories and saturated fat.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and soybean oil are high in calories. is very similar to olive oil for calories - olive oil has 884 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, olive oil is similar to soybean oil for protein, carbs and fat. Olive oil has a macronutrient ratio of 0:0:100 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Soybean Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both olive oil and soybean oil are high in saturated fat. Soybean oil has a little more saturated fat (10%) than olive oil by weight - olive oil has 13.8g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and olive oil are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin E
Both olive oil and soybean oil are high in Vitamin E. Olive oil has 75% more Vitamin E than soybean oil - olive oil has 14.4mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 205% more Vitamin K than olive oil - olive oil has 60.2ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Minerals
calcium
Olive oil and soybean oil contain similar amounts of calcium - olive oil has 1mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Olive oil has 27 times more iron than soybean oil - olive oil has 0.56mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Olive oil and soybean oil contain similar amounts of potassium - olive oil has 1mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than olive oil per 100 grams.
| Olive Oil | Soybean Oil | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 7.034 G |
| Total | 0.761 G | 7.034 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than olive oil per 100 grams.
| Olive Oil | Soybean Oil | |
|---|---|---|
| other omega 6 | 0.414 G | 0.242 G |
| linoleic acid | 9.762 G | 50.299 G |
| Total | 10.176 G | 50.541 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 Soybean Oil (Oil, vegetable, soybean, refined) .
Olive Oil g
()
|
Daily Values (%) |
Soybean Oil g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 olive oil or soybean oil contain more calories in 100 grams?Both olive oil and soybean oil are high in calories. is quite similar to olive oil for calories - olive oil has 884 calories in 100g and soybean oil has 884 calories.