Olive Oil vs. Raspberries
Nutrition comparison of Olive Oil and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and raspberries:
- Olive oil is an excellent source of Vitamin E.
- Raspberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raspberry has signficantly more potassium than olive oil.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and raspberry has 94% less calories than olive oil - raspberry has 52 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 raspberries per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Raspberries | |
|---|---|---|
| Protein | ~ | 8% |
| Carbohydrates | ~ | 82% |
| Fat | 100% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than olive oil - raspberry has 6.5g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Raspberry has more protein than olive oil - raspberry has 1.2g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and raspberry has 100% less saturated fat than olive oil - raspberry has 0.02g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than olive oil - raspberry has 26.2mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Raspberries and olive oil contain similar amounts of Vitamin A - raspberry has 2ug 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 15 times more Vitamin E than raspberry - raspberry has 0.87mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 672% more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Raspberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Raspberries | |
|---|---|---|
| Thiamin | ~ | 0.032 MG |
| Riboflavin | ~ | 0.038 MG |
| Niacin | ~ | 0.598 MG |
| Pantothenic acid | ~ | 0.329 MG |
| Vitamin B6 | ~ | 0.055 MG |
| Folate | ~ | 21 UG |
Minerals
calcium
Raspberry has 24 times more calcium than olive oil - raspberry has 25mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Raspberries and olive oil contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Raspberry has signficantly more potassium than olive oil - raspberry has 151mg 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,
| Olive Oil | Raspberries | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | ~ |
| kaempferol | ~ | 0.06 mg |
| Quercetin | ~ | 1.05 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than raspberry per 100 grams.
| Olive Oil | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.126 G |
| Total | 0.761 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than raspberry per 100 grams.
| Olive Oil | Raspberries | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.249 G |
| Total | 10.176 G | 0.249 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: Olive Oil (Oil, olive, salad or cooking) and Raspberries (Raspberries, raw) .
Olive Oil g
()
|
Daily Values (%) |
Raspberries 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 raspberries or olive oil contain more calories in 100 grams?Olive oil is high in calories and raspberry has 90% less calories than olive oil - raspberry has 52 calories in 100g and olive oil has 884 calories.
Does raspberries or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and olive oil has no carbs..