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Olive oil vs. Chinook salmon — In-Depth Nutrition Comparison

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Summary of differences between olive oil and chinook salmon

  • The amount of vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, vitamin B5, and potassium in chinook salmon is higher than in olive oil.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than olive oil.
  • Olive oil contains 4 times more saturated fat than chinook salmon. While olive oil contains 13.808g of saturated fat, chinook salmon contains only 3.214g.

These are the specific foods used in this comparison Oil, olive, salad or cooking and Fish, salmon, chinook, cooked, dry heat.

Infographic

Olive oil vs Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2700%
Contains more PotassiumPotassium +50400%
Contains more IronIron +62.5%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
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 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more FatsFats +647.4%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains more Mono. FatMonounsaturated fat +1170.7%
Contains more Poly. FatPolyunsaturated fat +295.3%
Contains less Sat. FatSaturated fat -76.7%

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

All nutrients comparison - raw data values

Nutrient Olive oil Chinook salmon DV% diff.
Monounsaturated fat 72.961g 5.742g 168%
Fats 100g 13.38g 133%
Vitamin B12 0µg 2.87µg 120%
Vitamin E 14.35mg 96%
Selenium 0µg 46.8µg 85%
Vitamin B3 0mg 10.045mg 63%
Phosphorus 0mg 371mg 53%
Polyunsaturated fat 10.523g 2.662g 52%
Protein 0g 25.72g 51%
Vitamin K 60.2µg 50%
Saturated fat 13.808g 3.214g 48%
Vitamin B6 0mg 0.462mg 36%
Calories 884kcal 231kcal 33%
Magnesium 0mg 122mg 29%
Cholesterol 0mg 85mg 28%
Vitamin B5 0mg 0.865mg 17%
Vitamin A 0µg 149µg 17%
Potassium 1mg 505mg 15%
Vitamin B2 0mg 0.154mg 12%
Folate 0µg 35µg 9%
Copper 0mg 0.053mg 6%
Vitamin C 0mg 4.1mg 5%
Zinc 0mg 0.56mg 5%
Iron 0.56mg 0.91mg 4%
Vitamin B1 0mg 0.044mg 4%
Calcium 1mg 28mg 3%
Sodium 2mg 60mg 3%
Manganese 0mg 0.019mg 1%
Choline 0.3mg 0%
Tryptophan 0mg 0.288mg 0%
Threonine 0mg 1.127mg 0%
Isoleucine 0mg 1.185mg 0%
Leucine 0mg 2.09mg 0%
Lysine 0mg 2.362mg 0%
Methionine 0mg 0.761mg 0%
Phenylalanine 0mg 1.004mg 0%
Valine 0mg 1.325mg 0%
Histidine 0mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

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

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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
65%
Chinook salmon
Minerals Daily Need Coverage Score
2%
Olive oil
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 58mg)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $13.6)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 10.594g)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.