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Olive oil vs. Croissant — In-Depth Nutrition Comparison

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Important differences between olive oil and croissant

  • Olive oil has more vitamin E and vitamin K; however, croissant has more selenium, vitamin B1, folate, vitamin B2, iron, and vitamin B5.
  • Olive oil's daily need coverage for vitamin E is 90% more.
  • Olive oil has 33 times more vitamin K than croissant. Olive oil has 60.2µg of vitamin K, while croissant has 1.8µg.
  • Olive oil is lower in sodium.
  • Croissant has a higher glycemic index than olive oil.

The food varieties used in the comparison are Oil, olive, salad or cooking and Croissants, butter.

Infographic

Olive oil vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +11700%
Contains more IronIron +262.5%
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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin EVitamin E +1608.3%
Contains more Vitamin KVitamin K +3244.4%
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 +∞%
Contains more CholineCholine +12833.3%
~equal in Vitamin D ~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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more FatsFats +376.2%
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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains more Mono. FatMonounsaturated fat +1220.6%
Contains more Poly. FatPolyunsaturated fat +861.9%
Contains less Sat. FatSaturated fat -15.6%

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

All nutrients comparison - raw data values

Nutrient Olive oil Croissant DV% diff.
Monounsaturated fat 72.961g 5.525g 169%
Fats 100g 21g 122%
Vitamin E 14.35mg 0.84mg 90%
Polyunsaturated fat 10.523g 1.094g 63%
Vitamin K 60.2µg 1.8µg 49%
Selenium 0µg 22.7µg 41%
Vitamin B1 0mg 0.388mg 32%
Calories 884kcal 406kcal 24%
Vitamin A 0µg 206µg 23%
Folate 0µg 88µg 22%
Cholesterol 0mg 67mg 22%
Sodium 2mg 467mg 20%
Vitamin B2 0mg 0.241mg 19%
Iron 0.56mg 2.03mg 18%
Vitamin B5 0mg 0.861mg 17%
Protein 0g 8.2g 16%
Carbs 0g 45.8g 15%
Phosphorus 0mg 105mg 15%
Manganese 0mg 0.33mg 14%
Vitamin B3 0mg 2.188mg 14%
Fiber 0g 2.6g 10%
Saturated fat 13.808g 11.659g 10%
Copper 0mg 0.08mg 9%
Vitamin B12 0µg 0.16µg 7%
Zinc 0mg 0.75mg 7%
Choline 0.3mg 38.8mg 7%
Calcium 1mg 37mg 4%
Vitamin B6 0mg 0.058mg 4%
Magnesium 0mg 16mg 4%
Potassium 1mg 118mg 3%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 43.2g N/A
Sugar 0g 11.26g N/A
Tryptophan 0mg 0.099mg 0%
Threonine 0mg 0.284mg 0%
Isoleucine 0mg 0.365mg 0%
Leucine 0mg 0.623mg 0%
Lysine 0mg 0.329mg 0%
Methionine 0mg 0.175mg 0%
Phenylalanine 0mg 0.416mg 0%
Valine 0mg 0.41mg 0%
Histidine 0mg 0.187mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Croissant
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
35%
Croissant
Minerals Daily Need Coverage Score
2%
Olive oil
43%
Croissant

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 11.26g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 465mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 56)
Which food is lower in Saturated fat?
Croissant
Croissant is lower in Saturated fat (difference - 2.149g)
Which food is cheaper?
Croissant
Croissant is cheaper (difference - $1.4)
Which food is richer in minerals?
Croissant
Croissant is relatively richer in minerals
Which food is richer in vitamins?
Croissant
Croissant is relatively richer in vitamins

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.