Olive Oil vs. Russet Potato
Nutrition comparison of Olive Oil and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and russet potato:
- Olive oil is an excellent source of Vitamin E.
- Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and russet potato has 91% less calories than olive oil - russet potato has 79 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 russet potato per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Russet Potato | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 100% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than olive oil - russet potato has 1.3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Russet potato and olive oil contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Russet potato has more protein than olive oil - russet potato has 2.1g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and russet potato has 100% less saturated fat than olive oil - russet potato has 0.03g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than olive oil - russet potato has 5.7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Russet potato and olive oil contain similar amounts of Vitamin A - russet potato has 0.3ug 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 1434 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 32 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Russet Potato | |
|---|---|---|
| Thiamin | ~ | 0.082 MG |
| Riboflavin | ~ | 0.033 MG |
| Niacin | ~ | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | ~ | 0.345 MG |
| Folate | ~ | 14 UG |
Minerals
calcium
Russet potato has 12 times more calcium than olive oil - russet potato has 13mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Russet potato and olive oil contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 416 times more potassium than olive oil - russet potato has 417mg 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 russet potato per 100 grams.
| Olive Oil | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.01 G |
| Total | 0.761 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than russet potato per 100 grams.
| Olive Oil | Russet Potato | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.032 G |
| Total | 10.176 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Olive Oil g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or olive oil contain more calories in 100 grams?Olive oil is high in calories and russet potato has 90% less calories than olive oil - russet potato has 79 calories in 100g and olive oil has 884 calories.
Does russet potato or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and olive oil has no carbs..
Does russet potato or olive oil contain more potassium?
Russet potato is a rich source of potassium and it has 416 times more potassium than olive oil - russet potato has 417mg of potassium in 100 grams and olive oil has 1mg of potassium.