Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and strawberries:
Olive oil is high in calories and strawberry has 96% less calories than olive oil - strawberry has 32 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 strawberries per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Olive Oil | Strawberries | |
---|---|---|
Protein | ~ | 7% |
Carbohydrates | ~ | 85% |
Fat | 100% | 8% |
Alcohol | ~ | ~ |
Olive oil has less carbohydrates than strawberry - strawberry has 7.7g of total carbs per 100 grams and olive oil does not contain significant amounts.
Strawberry has signficantly more dietary fiber than olive oil - strawberry has 2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Olive oil has less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and olive oil does not contain significant amounts.
Strawberry has more protein than olive oil - strawberry has 0.67g of protein per 100 grams and olive oil does not contain significant amounts.
Olive oil is high in saturated fat and strawberry has 100% less saturated fat than olive oil - strawberry has 0.02g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Strawberry is an excellent source of Vitamin C and it has more Vitamin C than olive oil - strawberry has 58.8mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Strawberries and olive oil contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Olive oil is an excellent source of Vitamin E and it has 48 times more Vitamin E than strawberry - strawberry has 0.29mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Olive oil has 26 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
Strawberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Olive Oil | Strawberries | |
---|---|---|
Thiamin | ~ | 0.024 MG |
Riboflavin | ~ | 0.022 MG |
Niacin | ~ | 0.386 MG |
Pantothenic acid | ~ | 0.125 MG |
Vitamin B6 | ~ | 0.047 MG |
Folate | ~ | 24 UG |
Strawberry has 15 times more calcium than olive oil - strawberry has 16mg of calcium per 100 grams and olive oil has 1mg of calcium.
Strawberries and olive oil contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and olive oil has 0.56mg of iron.
Strawberry has signficantly more potassium than olive oil - strawberry has 153mg of potassium per 100 grams and olive oil has 1mg of potassium.
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 | Strawberries | |
---|---|---|
apigenin | 0.09 mg | ~ |
luteolin | 0.12 mg | ~ |
kaempferol | ~ | 0.5 mg |
myricetin | ~ | 0.04 mg |
Quercetin | ~ | 1.11 mg |
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than strawberry per 100 grams.
Olive Oil | Strawberries | |
---|---|---|
alpha linoleic acid | 0.761 G | 0.065 G |
Total | 0.761 G | 0.065 G |
Comparing omega-6 fatty acids, olive oil has more linoleic acid than strawberry per 100 grams.
Olive Oil | Strawberries | |
---|---|---|
other omega 6 | 0.414 G | ~ |
linoleic acid | 9.762 G | 0.09 G |
Total | 10.176 G | 0.09 G |
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 Strawberries (Strawberries, raw) .
Olive Oil g
()
|
Daily Values (%) |
Strawberries 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 | |||