Pasta vs. Olive Oil
Nutrition comparison of Pasta and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and olive oil:
- Both pasta and olive oil are high in calories.
- Olive oil is an excellent source of Vitamin E.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and olive oil are high in calories. Olive oil has 138% more calories than pasta - pasta has 371 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Pasta has a macronutrient ratio of 14:82:4 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Olive Oil | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and olive oil has less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than olive oil - pasta has 3.2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Pasta is an excellent source of protein and it has more protein than olive oil - pasta has 13g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and pasta has 98% less saturated fat than olive oil - pasta has 0.28g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 129 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 601 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Olive Oil | |
|---|---|---|
| Thiamin | 0.891 MG | ~ |
| Riboflavin | 0.4 MG | ~ |
| Niacin | 7.177 MG | ~ |
| Pantothenic acid | 0.431 MG | ~ |
| Vitamin B6 | 0.142 MG | ~ |
| Folate | 237 UG | ~ |
Minerals
calcium
Pasta has 20 times more calcium than olive oil - pasta has 21mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Pasta is an excellent source of iron and it has 489% more iron than olive oil - pasta has 3.3mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Pasta is a great source of potassium and it has 222 times more potassium than olive oil - pasta has 223mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.761 G |
| Total | 0.024 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than pasta per 100 grams.
| Pasta | Olive Oil | |
|---|---|---|
| linoleic acid | 0.54 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 0.54 G | 10.176 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.
Pasta g
()
|
Daily Values (%) |
Olive Oil 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 pasta or olive oil contain more calories in 100 grams?Both pasta and olive oil are high in calories. Olive oil has 140% more calories than pasta - pasta has 371 calories in 100g and olive oil has 884 calories.
Does pasta or olive oil have more carbohydrates?
By weight, pasta is high in carbohydrates and olive oil has fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and olive oil has no carbs..
Does pasta or olive oil contain more iron?
Pasta is an abundant source of iron and it has 490% more iron than olive oil - pasta has 3.3mg of iron in 100 grams and olive oil has 0.56mg of iron.