Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Spread
  5. Compare
  6. Spread vs. Olive oil

Spread vs. Olive oil — In-Depth Nutrition Comparison

Compare

How are Spread and Olive oil different?

  • Olive oil is higher than Spread in Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Olive oil covers your daily need of Vitamin E 84% more than Spread.
  • Spread contains 378 times more Sodium than Olive oil. Spread contains 755mg of Sodium, while Olive oil contains 2mg.

Margarine-like spread, SMART BEAT Super Light without saturated fat and Oil, olive, salad or cooking types were used in this article.

Infographic

Spread 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.
Spread
Spread
1
:
8
Olive oil
Olive oil
Contains more Potassium +1100%
Contains less Sodium -99.7%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Potassium +1100%
Contains less Sodium -99.7%

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.
Spread
Spread
1
:
11
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin E +744.1%
Contains more Vitamin K +389.4%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin E +744.1%
Contains more Vitamin K +389.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
2
:
1
Olive oil
Olive oil
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +484.8%
Spread
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +484.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +860%
Contains more Polyunsaturated fat +164.4%
Spread
16% 55% 29%
Saturated Fat: 2.22 g
Monounsaturated Fat: 7.6 g
Polyunsaturated fat: 3.98 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +860%
Contains more Polyunsaturated fat +164.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Olive oil Opinion
Fats 17.1g 100g Olive oil
Calories 158kcal 884kcal Olive oil
Calcium 1mg Olive oil
Iron 0.56mg Olive oil
Potassium 12mg 1mg Spread
Sodium 755mg 2mg Olive oil
Vitamin A 4489IU 0IU Spread
Vitamin E 1.7mg 14.35mg Olive oil
Vitamin K 12.3µg 60.2µg Olive oil
Trans Fat 2.45g Olive oil
Saturated Fat 2.22g 13.808g Spread
Monounsaturated Fat 7.6g 72.961g Olive oil
Polyunsaturated fat 3.98g 10.523g Olive oil

Which food is preferable for your diet?

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

People also compare

Spread
Spread vs
Spread
Spread vs
Spread
Spread vs
Olive oil
Olive oil vs Rice bran oil
Rice bran oil
Olive oil
Olive oil vs Palm oil
Palm oil
Olive oil
Olive oil vs Coconut oil
Coconut oil

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
28%
Spread
36%
Olive oil
Minerals Daily Need Coverage Score
10%
Spread
2%
Olive oil

Comparison summary

Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 11.588g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.4)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 753mg)
Which food is richer in minerals?
Olive oil
Olive oil is relatively richer in minerals
Which food is richer in vitamins?
Olive oil
Olive oil is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.