Olive Oil vs. Onion
Nutrition comparison of Olive Oil and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and onion:
- Olive oil is an excellent source of Vitamin E.
- Onion has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Onion has signficantly more dietary fiber than olive oil.
- Onion has signficantly more potassium than olive oil.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and onion has 95% less calories than olive oil - onion has 40 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 onion per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Onion | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 87% |
| Fat | 100% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than onion - onion has 9.3g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Onion has signficantly more dietary fiber than olive oil - onion has 1.7g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than onion - onion has 4.2g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Onion has more protein than olive oil - onion has 1.1g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and onion has 100% less saturated fat than olive oil - onion has 0.04g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Onion has more Vitamin C than olive oil - onion has 7.4mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Onion and olive oil contain similar amounts of Vitamin A - onion has 0.6ug 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 716 times more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 149 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Onion has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Onion | |
|---|---|---|
| Thiamin | ~ | 0.046 MG |
| Riboflavin | ~ | 0.027 MG |
| Niacin | ~ | 0.116 MG |
| Pantothenic acid | ~ | 0.123 MG |
| Vitamin B6 | ~ | 0.12 MG |
| Folate | ~ | 19 UG |
Minerals
calcium
Onion has 22 times more calcium than olive oil - onion has 23mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Onion and olive oil contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Onion has signficantly more potassium than olive oil - onion has 146mg of potassium per 100 grams and olive oil has 1mg of potassium.
Antioxidants and Phytonutrients
flavonoids
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, both olive oil and onion contain small amounts of apigenin and luteolin.
| Olive Oil | Onion | |
|---|---|---|
| apigenin | 0.09 mg | 0.01 mg |
| luteolin | 0.12 mg | 0.02 mg |
| isorhamnetin | ~ | 5.01 mg |
| kaempferol | ~ | 0.65 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 20.3 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than onion per 100 grams.
| Olive Oil | Onion | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.004 G |
| Total | 0.761 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than onion per 100 grams.
| Olive Oil | Onion | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.013 G |
| Total | 10.176 G | 0.013 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 (%) |
Onion 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 onion or olive oil contain more calories in 100 grams?Olive oil is high in calories and onion has 100% less calories than olive oil - onion has 40 calories in 100g and olive oil has 884 calories.
Does onion or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than onion - onion has 9.3g of carbs for 100g and olive oil has no carbs..