Olive Oil vs. Spinach
Nutrition comparison of Olive Oil and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and spinach:
- Olive oil is an excellent source of Vitamin E.
- Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and spinach has 97% less calories than olive oil - spinach has 23 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Spinach | |
|---|---|---|
| Protein | ~ | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 100% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and olive oil are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than olive oil - spinach has 2.2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Spinach and olive oil contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Spinach has more protein than olive oil - spinach has 2.9g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and spinach has 100% less saturated fat than olive oil - spinach has 0.06g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than olive oil - spinach has 28.1mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than olive oil - spinach has 469ug 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 607% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 702% more Vitamin K than olive oil - spinach has 482.9ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Spinach | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.189 MG |
| Niacin | ~ | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | ~ | 0.195 MG |
| Folate | ~ | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 98 times more calcium than olive oil - spinach has 99mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Spinach is a great source of iron and it has 384% more iron than olive oil - spinach has 2.7mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Spinach is an excellent source of potassium and it has 557 times more potassium than olive oil - spinach has 558mg 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 | Spinach | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
| Quercetin | ~ | 3.97 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Olive Oil | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.138 G |
| Total | 0.761 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than spinach per 100 grams.
| Olive Oil | Spinach | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.026 G |
| Total | 10.176 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Olive Oil or Spinach .
Olive Oil g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spinach or olive oil contain more calories in 100 grams?Olive oil is high in calories and spinach has 100% less calories than olive oil - spinach has 23 calories in 100g and olive oil has 884 calories.
Is spinach or olive oil better for protein?
Spinach has more protein than olive oil - spinach has 2.9g of protein per 100 grams and olive oil does not contain significant amounts.
Does spinach or olive oil have more carbohydrates?
By weight, both spinach and olive oil are low in carbohydrates - spinach has 3.6g of carbs for 100g and olive oil has no carbs..
Does spinach or olive oil contain more calcium?
Spinach is a rich source of calcium and it has 98 times more calcium than olive oil - spinach has 99mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does spinach or olive oil contain more potassium?
Spinach is a rich source of potassium and it has 557 times more potassium than olive oil - spinach has 558mg of potassium in 100 grams and olive oil has 1mg of potassium.