Yogurt vs. Olive Oil
Nutrition comparison of Yogurt and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and olive oil:
- Olive oil is an excellent source of Vitamin E.
- Yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Yogurt has signficantly more potassium than olive oil.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and yogurt has 93% less calories than olive oil - yogurt has 61 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, yogurt is much heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Olive Oil | |
|---|---|---|
| Protein | 22% | ~ |
| Carbohydrates | 30% | ~ |
| Fat | 48% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and olive oil are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Yogurt has more protein than olive oil - yogurt has 3.5g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and yogurt has 85% less saturated fat than olive oil - yogurt has 2.1g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
cholesterol
Olive oil has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and olive oil contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than olive oil - yogurt has 27ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Yogurt and olive oil contain similar amounts of Vitamin D - yogurt has 2iu 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 238 times more Vitamin E than yogurt - yogurt has 0.06mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 300 times more Vitamin K than yogurt - yogurt has 0.2ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Yogurt | Olive Oil | |
|---|---|---|
| Thiamin | 0.029 MG | ~ |
| Riboflavin | 0.142 MG | ~ |
| Niacin | 0.075 MG | ~ |
| Pantothenic acid | 0.389 MG | ~ |
| Vitamin B6 | 0.032 MG | ~ |
| Folate | 7 UG | ~ |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 120 times more calcium than olive oil - yogurt has 121mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Olive oil has 10 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Yogurt has signficantly more potassium than olive oil - yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.761 G |
| Total | 0.027 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than yogurt per 100 grams.
| Yogurt | Olive Oil | |
|---|---|---|
| linoleic acid | 0.065 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 0.065 G | 10.176 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.
Yogurt g
()
|
Daily Values (%) |
Olive Oil 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 yogurt or olive oil contain more calories in 100 grams?Olive oil is high in calories and yogurt has 90% less calories than olive oil - yogurt has 61 calories in 100g and olive oil has 884 calories.
Does yogurt or olive oil contain more calcium?
Yogurt is a rich source of calcium and it has 120 times more calcium than olive oil - yogurt has 121mg of calcium in 100 grams and olive oil has 1mg of calcium.