Olive Oil vs. Walnut
Nutrition comparison of Olive Oil and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and walnut:
- Both walnut and olive oil are high in calories and saturated fat.
- Olive oil is an excellent source of Vitamin E.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and olive oil are high in calories. Olive oil has 35% more calories than walnut - walnut has 654 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and heavier in fat compared to walnut per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Walnut | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than olive oil - walnut has 6.7g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Walnut is an excellent source of protein and it has more protein than olive oil - walnut has 15.2g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both walnut and olive oil are high in saturated fat. Olive oil has 125% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than olive oil - walnut has 1.3mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Walnut and olive oil contain similar amounts of Vitamin A - walnut has 1ug 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 19 times more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 21 times more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Walnut | |
|---|---|---|
| Thiamin | ~ | 0.341 MG |
| Riboflavin | ~ | 0.15 MG |
| Niacin | ~ | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 97 times more calcium than olive oil - walnut has 98mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Walnut is a great source of iron and it has 420% more iron than olive oil - walnut has 2.9mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Walnut is an excellent source of potassium and it has 440 times more potassium than olive oil - walnut has 441mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than olive oil per 100 grams.
| Olive Oil | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 9.08 G |
| Total | 0.761 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than olive oil per 100 grams.
| Olive Oil | Walnut | |
|---|---|---|
| other omega 6 | 0.414 G | 0.063 G |
| linoleic acid | 9.762 G | 38.093 G |
| Total | 10.176 G | 38.156 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 (%) |
Walnut 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 % |
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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 % |
|
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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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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 walnut or olive oil contain more calories in 100 grams?Both walnut and olive oil are high in calories. Olive oil has 40% more calories than walnut - walnut has 654 calories in 100g and olive oil has 884 calories.
Does walnut or olive oil contain more calcium?
Walnut is a rich source of calcium and it has 97 times more calcium than olive oil - walnut has 98mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does walnut or olive oil contain more potassium?
Walnut is a rich source of potassium and it has 440 times more potassium than olive oil - walnut has 441mg of potassium in 100 grams and olive oil has 1mg of potassium.