Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Orange vs. Olive oil — In-Depth Nutrition Comparison

Compare

Summary of differences between oranges and olive oil

  • Oranges have more vitamin C, fiber, folate, vitamin B1, and potassium, while olive oil has more vitamin E, vitamin K, and iron.
  • Olive oil covers your daily need for vitamin E, 94% more than oranges.
  • The amount of saturated fat in oranges is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of oranges is 45.

These are the specific foods used in this comparison Oranges, raw, all commercial varieties and Oil, olive, salad or cooking.

Infographic

Orange vs Olive oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +18000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +460%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2700%
Contains more Vitamin EVitamin E +7872.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
4
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +83233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +317121.7%
Contains more Poly. FatPolyunsaturated fat +41992%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Olive oil
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Orange Olive oil DV% diff.
Monounsaturated fat 0.023g 72.961g 182%
Fats 0.12g 100g 154%
Vitamin E 0.18mg 14.35mg 94%
Polyunsaturated fat 0.025g 10.523g 70%
Saturated fat 0.015g 13.808g 63%
Vitamin C 53.2mg 0mg 59%
Vitamin K 0µg 60.2µg 50%
Calories 47kcal 884kcal 42%
Fiber 2.4g 0g 10%
Folate 30µg 0µg 8%
Vitamin B1 0.087mg 0mg 7%
Iron 0.1mg 0.56mg 6%
Potassium 181mg 1mg 5%
Copper 0.045mg 0mg 5%
Vitamin B6 0.06mg 0mg 5%
Vitamin B5 0.25mg 0mg 5%
Carbs 11.75g 0g 4%
Calcium 40mg 1mg 4%
Vitamin B2 0.04mg 0mg 3%
Vitamin B3 0.282mg 0mg 2%
Protein 0.94g 0g 2%
Phosphorus 14mg 0mg 2%
Magnesium 10mg 0mg 2%
Selenium 0.5µg 0µg 1%
Manganese 0.025mg 0mg 1%
Vitamin A 11µg 0µg 1%
Zinc 0.07mg 0mg 1%
Choline 8.4mg 0.3mg 1%
Net carbs 9.35g 0g N/A
Sugar 9.35g 0g N/A
Sodium 0mg 2mg 0%
Tryptophan 0.009mg 0mg 0%
Threonine 0.015mg 0mg 0%
Isoleucine 0.025mg 0mg 0%
Leucine 0.023mg 0mg 0%
Lysine 0.047mg 0mg 0%
Methionine 0.02mg 0mg 0%
Phenylalanine 0.031mg 0mg 0%
Valine 0.04mg 0mg 0%
Histidine 0.018mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Orange
34%
Olive oil
Minerals Daily Need Coverage Score
7%
Orange
2%
Olive oil

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 13.793g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1)
Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.