Sesame Oil vs. Olives

Nutrition comparison of Sesame Oil and Olives


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sesame oil versus olives (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sesame oil and olives:

  • Both olives and sesame oil are high in calories.
  • Olive has more Vitamin B6.
  • Olive has signficantly more dietary fiber than sesame oil.
  • Olive is an excellent source of calcium and iron.
Detailed nutritional comparison of sesame oil and olives is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Olives src

Calories and Carbs

calories

Both olives and sesame oil are high in calories. Sesame oil has 662% more calories than olive - olive has 116 calories per 100 grams and sesame oil has 884 calories.

For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and much heavier in fat compared to olives per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Olives
Protein ~ 4%
Carbohydrates ~ 19%
Fat 100% 77%
Alcohol ~ ~

carbohydrates

Sesame oil has less carbohydrates than olive - olive has 6g of total carbs per 100 grams and sesame oil does not contain significant amounts.

dietary fiber

Olive has signficantly more dietary fiber than sesame oil - olive has 1.6g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.

Protein

protein

Olive has more protein than sesame oil - olive has 0.84g of protein per 100 grams and sesame oil does not contain significant amounts.

Fat

saturated fat

Sesame oil is high in saturated fat and olive has 84% less saturated fat than sesame oil - olive has 2.3g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.

Vitamins

Vitamin C

Olive has more Vitamin C than sesame oil - olive has 0.9mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.

Vitamin A

Olive has more Vitamin A than sesame oil - olive has 17ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.

Vitamin E

Olives and sesame oil contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.

Vitamin K

Olives and sesame oil contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.

The B Vitamins

Olive has more Vitamin B6.

Sesame Oil Olives
Thiamin ~ 0.003 MG
Niacin ~ 0.037 MG
Pantothenic acid ~ 0.015 MG
Vitamin B6 ~ 0.009 MG

Minerals

calcium

Olive is an excellent source of calcium and it has more calcium than sesame oil - olive has 88mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

Olive is an excellent source of iron and it has more iron than sesame oil - olive has 6.3mg of iron per 100 grams and sesame oil does not contain significant amounts.

potassium

Olives and sesame oil contain similar amounts of potassium - olive has 8mg of potassium per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, sesame oil has more linoleic acid than olive per 100 grams.

Sesame Oil Olives
linoleic acid 41.3 G 0.629 G
other omega 6 ~ 0.055 G
Total 41.3 G 0.684 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: Sesame Oil (Oil, sesame, salad or cooking) and Olives (Olives, ripe, canned (small-extra large)) .

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FAQ

Does olives or sesame oil contain more calories in 100 grams?
Both olives and sesame oil are high in calories. Sesame oil has 660% more calories than olive - olive has 116 calories in 100g and sesame oil has 884 calories.

Does olives or sesame oil contain more calcium?
Olive is a rich source of calcium and it has more calcium than sesame oil - olive has 88mg of calcium in 100 grams and sesame oil does not contain significant amounts.

Does olives or sesame oil contain more iron?
Olive is an abundant source of iron and it has more iron than sesame oil - olive has 6.3mg of iron in 100 grams and sesame oil does not contain significant amounts.