Olive Oil vs. Salmon
Nutrition comparison of Olive Oil and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and salmon:
- Both olive oil and salmon are high in calories.
- Olive oil is an excellent source of Vitamin E.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and salmon are high in calories. Olive oil has 596% more calories than salmon - olive oil has 884 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, olive oil is much lighter in protein, much heavier in fat and similar to salmon for carbs. Olive oil has a macronutrient ratio of 0:0:100 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Salmon | |
|---|---|---|
| Protein | ~ | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 33% |
| Alcohol | ~ | ~ |
Protein
protein
Salmon is an excellent source of protein and it has more protein than olive oil - salmon has 20.5g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and salmon has 94% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and olive oil are low in trans fat - salmon has 0.03g of trans fat per 100 grams and olive oil does not contain significant amounts.
cholesterol
Olive oil has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than olive oil - salmon has 35ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than olive oil - salmon has 435iu of Vitamin D 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 34 times more Vitamin E than salmon - olive oil has 14.4mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Olive oil has 149 times more Vitamin K than salmon - olive oil has 60.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Olive Oil | Salmon | |
|---|---|---|
| Thiamin | ~ | 0.08 MG |
| Riboflavin | ~ | 0.105 MG |
| Niacin | ~ | 7.995 MG |
| Pantothenic acid | ~ | 1.03 MG |
| Vitamin B6 | ~ | 0.611 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Olive oil and salmon contain similar amounts of calcium - olive oil has 1mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Olive oil and salmon contain similar amounts of iron - olive oil has 0.56mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 365 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than olive oil per 100 grams.
| Olive Oil | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.761 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than salmon per 100 grams.
| Olive Oil | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 9.762 G | 0.081 G |
| Total | 9.762 G | 0.085 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 (%) |
Salmon 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 % |
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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 olive oil or salmon contain more calories in 100 grams?Both olive oil and salmon are high in calories. Olive oil has 600% more calories than salmon - olive oil has 884 calories in 100g and salmon has 127 calories.
Is salmon or olive oil better for protein?
Salmon is a fantastic source of protein and it has more protein than olive oil - salmon has 20.5g of protein per 100 grams and olive oil does not contain significant amounts.
Does olive oil or salmon contain more potassium?
Salmon is a rich source of potassium and it has 365 times more potassium than olive oil - olive oil has 1mg of potassium in 100 grams and salmon has 366mg of potassium.