Olive Oil vs. Tomato
Nutrition comparison of Olive Oil and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and tomato:
- Olive oil is an excellent source of Vitamin E.
- Tomato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and tomato has 98% less calories than olive oil - tomato has 18 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 tomato per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Tomato | |
|---|---|---|
| Protein | ~ | 17% |
| Carbohydrates | ~ | 75% |
| Fat | 100% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and olive oil are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Tomato has more dietary fiber than olive oil - tomato has 1.2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Tomato has more protein than olive oil - tomato has 0.88g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and tomato has 100% less saturated fat than olive oil - tomato has 0.03g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than olive oil - tomato has 13.7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than olive oil - tomato has 42ug 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 25 times more Vitamin E than tomato - tomato has 0.54mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 662% more Vitamin K than tomato - tomato has 7.9ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Tomato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Tomato | |
|---|---|---|
| Thiamin | ~ | 0.037 MG |
| Riboflavin | ~ | 0.019 MG |
| Niacin | ~ | 0.594 MG |
| Pantothenic acid | ~ | 0.089 MG |
| Vitamin B6 | ~ | 0.08 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Tomato has 900% more calcium than olive oil - tomato has 10mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Tomato and olive oil contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Tomato is a great source of potassium and it has 236 times more potassium than olive oil - tomato has 237mg 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 | Tomato | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | ~ |
| kaempferol | ~ | 0.09 mg |
| myricetin | ~ | 0.13 mg |
| Quercetin | ~ | 0.58 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Olive Oil | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.003 G |
| Total | 0.761 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than tomato per 100 grams.
| Olive Oil | Tomato | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.08 G |
| Total | 10.176 G | 0.08 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 (%) |
Tomato 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 tomato or olive oil contain more calories in 100 grams?Olive oil is high in calories and tomato has 100% less calories than olive oil - tomato has 18 calories in 100g and olive oil has 884 calories.
Does tomato or olive oil have more carbohydrates?
By weight, both tomato and olive oil are low in carbohydrates - tomato has 3.9g of carbs for 100g and olive oil has no carbs..