Oil vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oil, olive, extra light is higher in more vitamins & minerals
Calories (kcal)
Oil —
Oil 900
Protein (g)
Oil —
Oil 0
Carbs (g)
Oil —
Oil 0
Fat (g)
Oil —
Oil 100
Fiber (g)
Oil —
Oil 0
Quick answers
Which is more nutrient-dense?
Oil, olive, extra light scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Oil | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 900 kcal | |
| Macronutrients | |||
| Water | — | 0 g | |
| Protein | — | 0 g | |
| Total lipid (fat) | — | 100 g | |
| Carbohydrate, by difference | — | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.8 g | 12.9 g | +22% |
| Fatty acids, total monounsaturated | 66.6 g | 27.6 g | +142% |
| Fatty acids, total trans | 0.116 g | — | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0 mg | |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | — | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | — | 0 mg | |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 0.200 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 20.9 mg | 14.3 mg | +46% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | — | 0 mg | |
| Iron, Fe | — | 0 mg | |
| Magnesium, Mg | — | 0 mg | |
| Phosphorus, P | — | 0 mg | |
| Potassium, K | — | 0 mg | |
| Sodium, Na | — | 0 mg | |
| Zinc, Zn | — | 0 mg | |
| Copper, Cu | — | 0 mg | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | — | 3766 kj | |
| Total fat (NLEA) | 92.9 g | — | |
| Ash | — | 0 g | |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.78 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 26.0 ug | 1.90 ug | +1271% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.004 g | 0 g | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.003 g | 0 g | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.003 g | 0 g | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.014 g | 0.024 g | -40% |
| SFA 15:0 (Pentadecanoic acid) | 0.007 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 12.4 g | 10.6 g | +17% |
| SFA 17:0 (Margaric acid) | 0.069 g | 0.067 g | +3% |
| SFA 18:0 (Stearic acid) | 2.68 g | 1.85 g | +45% |
| SFA 20:0 (Arachidic acid) | 0.402 g | 0.431 g | -7% |
| SFA 21:0 | 0.019 g | — | |
| SFA 22:0 (Behenic acid) | 0.120 g | 0 g | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.065 g | — | |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.114 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 1.17 g | 0.114 g | +929% |
| MUFA 17:1 (Heptadecenoic acid) | 0.127 g | — | |
| MUFA 17:1 c | 0.127 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 27.3 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 65.0 g | 27.3 g | +138% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.129 g | |
| MUFA 20:1 c | 0.301 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.004 g | — | |
| MUFA 22:1 n-9 | 0.004 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 10.4 g | 54.7 g | -81% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 53.5 g | |
| PUFA 18:2 c | 9.74 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.71 g | 53.2 g | -82% |
| PUFA 18:2 CLAs | 0.030 g | — | |
| PUFA 18:2 i | — | 0.286 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 1.16 g | |
| PUFA 18:3 c | 0.607 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.607 g | 1.16 g | -48% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.0000625 g | — | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | 0.002 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 c | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0.004 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.043 g | 0 g | |
| PUFA 20:4c | 0.043 g | — | |
| PUFA 20:5c | 0.000625 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.000625 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | 0.000375 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.00025 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.069 g | — | |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0.000125 g | — | |
| TFA 18:1 t | 0.069 g | 0 g | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.049 g | — | |
| TFA 18:2 t | 0.049 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Stigmastadiene | 0 mg | — | |
| Stigmasterol | 1.45 mg | 56.0 mg | -97% |
| Campesterol | 5.34 mg | 189 mg | -97% |
| Brassicasterol | 0 mg | — | |
| Beta-sitosterol | 128 mg | 621 mg | -79% |
| Campestanol | 0 mg | — | |
| Beta-sitostanol | 3.26 mg | — | |
| Delta-5-avenasterol | 12.1 mg | — | |
| Delta-7-Stigmastenol | 22.4 mg | — | |
| Tryptophan (EAA) | — | 0 g | |
| Threonine (EAA) | — | 0 g | |
| Isoleucine (EAA, BCAA) | — | 0 g | |
| Leucine (EAA, BCAA) | — | 0 g | |
| Lysine (EAA) | — | 0 g | |
| Methionine (EAA) | — | 0 g | |
| Cystine (conditionally essential) | — | 0 g | |
| Phenylalanine (EAA) | — | 0 g | |
| Tyrosine (conditionally essential) | — | 0 g | |
| Valine (EAA, BCAA) | — | 0 g | |
| Arginine (conditionally essential) | — | 0 g | |
| Histidine (EAA) | — | 0 g | |
| Alanine | — | 0 g | |
| Aspartic acid | — | 0 g | |
| Glutamic acid | — | 0 g | |
| Glycine (conditionally essential) | — | 0 g | |
| Proline (conditionally essential) | — | 0 g | |
| Serine | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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