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Olive oil vs. Wheat Bread — In-Depth Nutrition Comparison

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How are olive oil and wheat Bread different?

  • Olive oil is richer in vitamin E and vitamin K, while wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, and phosphorus.
  • Olive oil covers your daily need for vitamin E, 94% more than wheat Bread.
  • Olive oil contains 14 times more saturated fat than wheat Bread. Olive oil contains 13.808g of saturated fat, while wheat Bread contains 0.989g.
  • Wheat Bread has a higher glycemic index (60) than olive oil (0).

Oil, olive, salad or cooking and Bread, wheat, toasted types were used in this article.

Infographic

Olive oil vs Wheat Bread 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +16400%
Contains more PotassiumPotassium +22200%
Contains more IronIron +630.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
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%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin EVitamin E +5879.2%
Contains more Vitamin KVitamin K +956.1%
Contains more Vitamin CVitamin C +∞%
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 +7266.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +2241.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +7060.1%
Contains more Poly. FatPolyunsaturated fat +511.8%
Contains less Sat. FatSaturated fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Wheat Bread DV% diff.
Monounsaturated fat 72.961g 1.019g 180%
Fats 100g 4.27g 147%
Vitamin E 14.35mg 0.24mg 94%
Selenium 0µg 33.4µg 61%
Manganese 0mg 1.377mg 60%
Polyunsaturated fat 10.523g 1.72g 59%
Saturated fat 13.808g 0.989g 58%
Vitamin K 60.2µg 5.7µg 45%
Iron 0.56mg 4.09mg 44%
Vitamin B3 0mg 6.25mg 39%
Vitamin B1 0mg 0.439mg 37%
Calories 884kcal 313kcal 29%
Vitamin B2 0mg 0.382mg 29%
Phosphorus 0mg 188mg 27%
Sodium 2mg 601mg 26%
Protein 0g 12.96g 26%
Copper 0mg 0.198mg 22%
Folate 0µg 86µg 22%
Fiber 0g 4.7g 19%
Carbs 0g 55.77g 19%
Calcium 1mg 165mg 16%
Magnesium 0mg 59mg 14%
Zinc 0mg 1.47mg 13%
Vitamin B6 0mg 0.153mg 12%
Vitamin B5 0mg 0.456mg 9%
Potassium 1mg 223mg 7%
Choline 0.3mg 22.1mg 4%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Tryptophan 0mg 0.092mg 0%
Threonine 0mg 0.299mg 0%
Isoleucine 0mg 0.258mg 0%
Leucine 0mg 0.461mg 0%
Lysine 0mg 0.215mg 0%
Methionine 0mg 0.105mg 0%
Phenylalanine 0mg 0.315mg 0%
Valine 0mg 0.31mg 0%
Histidine 0mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Wheat Bread
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
34%
Olive oil
36%
Wheat Bread
Minerals Daily Need Coverage Score
2%
Olive oil
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 12.819g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 599mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 60)
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.