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Apple vs. Olive oil — In-Depth Nutrition Comparison

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What are the main differences between apples and olive oil?

  • Apples are richer in fiber and vitamin C, yet olive oil is richer in vitamin E, vitamin K, iron, monounsaturated fat, and polyunsaturated fat.
  • Olive oil's daily need coverage for vitamin E is 94% higher.
  • Olive oil contains less sugar.
  • Olive oil has a lower glycemic index than apples.

We used Apples, raw, with skin and Oil, olive, salad or cooking types in this comparison.

Infographic

Apple 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.
Apple
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 +500%
Contains more PotassiumPotassium +10600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more IronIron +366.7%
~equal in Selenium ~0µg

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.
Apple
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 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 +1033.3%
Contains more Vitamin EVitamin E +7872.2%
Contains more Vitamin KVitamin K +2636.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
4
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 +58723.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -99.8%
Contains more Mono. FatMonounsaturated fat +1042200%
Contains more Poly. FatPolyunsaturated fat +20533.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Olive oil DV% diff.
Monounsaturated fat 0.007g 72.961g 182%
Fats 0.17g 100g 154%
Vitamin E 0.18mg 14.35mg 94%
Polyunsaturated fat 0.051g 10.523g 70%
Saturated fat 0.028g 13.808g 63%
Vitamin K 2.2µg 60.2µg 48%
Calories 52kcal 884kcal 42%
Fiber 2.4g 0g 10%
Fructose 5.9g 7%
Iron 0.12mg 0.56mg 6%
Vitamin C 4.6mg 0mg 5%
Carbs 13.81g 0g 5%
Potassium 107mg 1mg 3%
Copper 0.027mg 0mg 3%
Vitamin B6 0.041mg 0mg 3%
Vitamin B2 0.026mg 0mg 2%
Phosphorus 11mg 0mg 2%
Manganese 0.035mg 0mg 2%
Choline 3.4mg 0.3mg 1%
Folate 3µg 0µg 1%
Vitamin B5 0.061mg 0mg 1%
Magnesium 5mg 0mg 1%
Vitamin B3 0.091mg 0mg 1%
Protein 0.26g 0g 1%
Vitamin B1 0.017mg 0mg 1%
Calcium 6mg 1mg 1%
Net carbs 11.41g 0g N/A
Sugar 10.39g 0g N/A
Zinc 0.04mg 0mg 0%
Starch 0.05g 0%
Sodium 1mg 2mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.001mg 0mg 0%
Threonine 0.006mg 0mg 0%
Isoleucine 0.006mg 0mg 0%
Leucine 0.013mg 0mg 0%
Lysine 0.012mg 0mg 0%
Methionine 0.001mg 0mg 0%
Phenylalanine 0.006mg 0mg 0%
Valine 0.012mg 0mg 0%
Histidine 0.005mg 0mg 0%

Which food is preferable for your diet?

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

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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
4%
Apple
34%
Olive oil
Minerals Daily Need Coverage Score
4%
Apple
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 10.39g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 36)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 13.78g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.9)
Which food is richer in minerals?
Apple
Apple is relatively richer in minerals
Which food is richer in vitamins?
Apple
Apple is relatively richer in vitamins
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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.