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  6. Olive oil vs. Wheat Bread

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 of 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.

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.
Olive oil
Olive oil
1
:
9
Wheat Bread
Wheat Bread
Contains less Sodium -99.7%
Contains more Calcium +16400%
Contains more Iron +630.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +22200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains less Sodium -99.7%
Contains more Calcium +16400%
Contains more Iron +630.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +22200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
2
:
7
Wheat Bread
Wheat Bread
Contains more Vitamin E +5879.2%
Contains more Vitamin K +956.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin E +5879.2%
Contains more Vitamin K +956.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Wheat Bread
Wheat Bread
Contains more Fats +2241.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Wheat Bread
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 Fats +2241.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +7060.1%
Contains more Polyunsaturated fat +511.8%
Contains less Saturated Fat -92.8%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +7060.1%
Contains more Polyunsaturated fat +511.8%
Contains less Saturated 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 Opinion
Net carbs 0g 51.07g Wheat Bread
Protein 0g 12.96g Wheat Bread
Fats 100g 4.27g Olive oil
Carbs 0g 55.77g Wheat Bread
Calories 884kcal 313kcal Olive oil
Sugar 0g 6.42g Olive oil
Fiber 0g 4.7g Wheat Bread
Calcium 1mg 165mg Wheat Bread
Iron 0.56mg 4.09mg Wheat Bread
Magnesium 0mg 59mg Wheat Bread
Phosphorus 0mg 188mg Wheat Bread
Potassium 1mg 223mg Wheat Bread
Sodium 2mg 601mg Olive oil
Zinc 0mg 1.47mg Wheat Bread
Copper 0mg 0.198mg Wheat Bread
Manganese 0mg 1.377mg Wheat Bread
Selenium 0µg 33.4µg Wheat Bread
Vitamin E 14.35mg 0.24mg Olive oil
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0mg 0.439mg Wheat Bread
Vitamin B2 0mg 0.382mg Wheat Bread
Vitamin B3 0mg 6.25mg Wheat Bread
Vitamin B5 0mg 0.456mg Wheat Bread
Vitamin B6 0mg 0.153mg Wheat Bread
Folate 0µg 86µg Wheat Bread
Vitamin K 60.2µg 5.7µg Olive oil
Tryptophan 0mg 0.092mg Wheat Bread
Threonine 0mg 0.299mg Wheat Bread
Isoleucine 0mg 0.258mg Wheat Bread
Leucine 0mg 0.461mg Wheat Bread
Lysine 0mg 0.215mg Wheat Bread
Methionine 0mg 0.105mg Wheat Bread
Phenylalanine 0mg 0.315mg Wheat Bread
Valine 0mg 0.31mg Wheat Bread
Histidine 0mg 0.15mg Wheat Bread
Saturated Fat 13.808g 0.989g Wheat Bread
Monounsaturated Fat 72.961g 1.019g Olive oil
Polyunsaturated fat 10.523g 1.72g Olive oil
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Olive oil
38%
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.