Olive oil vs. Mustard oil — In-Depth Nutrition Comparison
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What are the main differences between Olive oil and Mustard oil?
- Olive oil is richer in Iron, and Monounsaturated Fat, yet Mustard oil is richer in Polyunsaturated fat.
- Olive oil's daily need coverage for Saturated Fat is 11% higher.
- Mustard oil contains less Saturated Fat.
We used Oil, olive, salad or cooking and Oil, mustard types in this comparison.
Infographic
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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.
Contains
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
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Potassium
+∞%
Contains
less
Sodium
-100%
Contains
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
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Potassium
+∞%
Contains
less
Sodium
-100%
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.
:
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Equal in Fats - 100
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+23.3%
Contains
less
Saturated Fat
-16.1%
Contains
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Polyunsaturated fat
+101.7%
Saturated Fat:
13.808 g
Monounsaturated Fat:
72.961 g
Polyunsaturated fat:
10.523 g
Saturated Fat:
11.582 g
Monounsaturated Fat:
59.187 g
Polyunsaturated fat:
21.23 g
Contains
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Monounsaturated Fat
+23.3%
Contains
less
Saturated Fat
-16.1%
Contains
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Polyunsaturated fat
+101.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Fats | 100g | 100g | |
| Calories | 884kcal | 884kcal | |
| Calcium | 1mg | 0mg |
|
| Iron | 0.56mg | 0mg |
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| Potassium | 1mg | 0mg |
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| Sodium | 2mg | 0mg |
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| Vitamin E | 14.35mg |
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| Vitamin K | 60.2µg |
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| Saturated Fat | 13.808g | 11.582g |
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| Monounsaturated Fat | 72.961g | 59.187g |
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| Polyunsaturated fat | 10.523g | 21.23g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Calories diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
36%
0%
Minerals Daily Need Coverage Score
2%
0%
Comparison summary
Which food is richer in minerals?
Olive oil is relatively richer in minerals
Which food is lower in Sugar?
Mustard oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mustard oil contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Mustard oil is lower in Saturated Fat (difference - 2.226g)
Which food is cheaper?
Mustard oil is cheaper (difference - $1.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.