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Olive oil vs. Cereal — In-Depth Nutrition Comparison

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Differences between olive oil and cereal

  • Olive oil has more vitamin E and vitamin K, while cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and vitamin A.
  • Cereal's daily need coverage for vitamin B1 is 524% higher.
  • The amount of saturated fat in cereal is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of cereal is 69.

The food types used in this comparison are Oil, olive, salad or cooking and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Olive oil vs Cereal 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%
Cereal
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +10400%
Contains more IronIron +5982.1%
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%
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +17837.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more FatsFats +9159.3%
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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +35665.2%
Contains more Poly. FatPolyunsaturated fat +2872.6%
Contains less Sat. FatSaturated fat -98.1%

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 Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive oil Cereal DV% diff.
Vitamin B1 0mg 6.288mg 524%
Vitamin B6 0mg 5.986mg 460%
Iron 0.56mg 34.06mg 419%
Vitamin B2 0mg 3.87mg 298%
Vitamin B3 0mg 29.62mg 185%
Monounsaturated fat 72.961g 0.204g 182%
Fats 100g 1.08g 152%
Vitamin E 14.35mg 0.08mg 95%
Vitamin A 0µg 814µg 90%
Zinc 0mg 7.6mg 69%
Polyunsaturated fat 10.523g 0.354g 68%
Saturated fat 13.808g 0.26g 62%
Vitamin K 60.2µg 0µg 50%
Vitamin C 0mg 38.5mg 43%
Manganese 0mg 0.79mg 34%
Sodium 2mg 795mg 34%
Carbs 0g 86.85g 29%
Calories 884kcal 378kcal 25%
Copper 0mg 0.137mg 15%
Protein 0g 6.06g 12%
Phosphorus 0mg 77mg 11%
Selenium 0µg 6.3µg 11%
Fiber 0g 1.4g 6%
Vitamin B5 0mg 0.226mg 5%
Magnesium 0mg 19mg 5%
Potassium 1mg 105mg 3%
Calcium 1mg 10mg 1%
Net carbs 0g 85.45g N/A
Sugar 0g 10.35g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.066mg 0%
Threonine 0mg 0.241mg 0%
Isoleucine 0mg 0.26mg 0%
Leucine 0mg 0.767mg 0%
Lysine 0mg 0.113mg 0%
Methionine 0mg 0.13mg 0%
Phenylalanine 0mg 0.365mg 0%
Valine 0mg 0.344mg 0%
Histidine 0mg 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Cereal
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
371%
Cereal
Minerals Daily Need Coverage Score
2%
Olive oil
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 13.548g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.4)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
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.

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

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.