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  6. Olive oil vs. Crouton

Olive oil vs. Crouton — In-Depth Nutrition Comparison

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A recap on differences between Olive oil and Crouton

  • Olive oil has less Selenium, Vitamin B1, Iron, Vitamin B3, Folate, Manganese, Vitamin B2, and Fiber.
  • Crouton covers your daily Selenium needs 68% more than Olive oil.
  • Crouton contains 9 times less Saturated Fat than Olive oil. Olive oil contains 13.808g of Saturated Fat, while Crouton contains 1.51g.

Food varieties used in this article are Oil, olive, salad or cooking and Croutons, plain.

Infographic

Olive oil vs Crouton 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
Crouton
Crouton
Contains less Sodium -99.7%
Contains more Calcium +7500%
Contains more Iron +628.6%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +12300%
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%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains less Sodium -99.7%
Contains more Calcium +7500%
Contains more Iron +628.6%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +12300%
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
3
:
6
Crouton
Crouton
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%
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
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
Crouton
Crouton
Contains more Fats +1415.2%
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
Crouton
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Fats +1415.2%
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
Crouton
Crouton
Contains more Monounsaturated Fat +2285.1%
Contains more Polyunsaturated fat +726.6%
Contains less Saturated Fat -89.1%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains more Monounsaturated Fat +2285.1%
Contains more Polyunsaturated fat +726.6%
Contains less Saturated Fat -89.1%

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 Crouton
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive oil Crouton Opinion
Net carbs 0g 68.4g Crouton
Protein 0g 11.9g Crouton
Fats 100g 6.6g Olive oil
Carbs 0g 73.5g Crouton
Calories 884kcal 407kcal Olive oil
Fiber 0g 5.1g Crouton
Calcium 1mg 76mg Crouton
Iron 0.56mg 4.08mg Crouton
Magnesium 0mg 31mg Crouton
Phosphorus 0mg 115mg Crouton
Potassium 1mg 124mg Crouton
Sodium 2mg 698mg Olive oil
Zinc 0mg 0.89mg Crouton
Copper 0mg 0.163mg Crouton
Manganese 0mg 0.5mg Crouton
Selenium 0µg 37.5µg Crouton
Vitamin E 14.35mg Olive oil
Vitamin B1 0mg 0.623mg Crouton
Vitamin B2 0mg 0.272mg Crouton
Vitamin B3 0mg 5.439mg Crouton
Vitamin B5 0mg 0.429mg Crouton
Vitamin B6 0mg 0.026mg Crouton
Folate 0µg 132µg Crouton
Vitamin K 60.2µg Olive oil
Tryptophan 0mg 0.14mg Crouton
Threonine 0mg 0.337mg Crouton
Isoleucine 0mg 0.456mg Crouton
Leucine 0mg 0.832mg Crouton
Lysine 0mg 0.278mg Crouton
Methionine 0mg 0.211mg Crouton
Phenylalanine 0mg 0.586mg Crouton
Valine 0mg 0.514mg Crouton
Histidine 0mg 0.255mg Crouton
Saturated Fat 13.808g 1.51g Crouton
Monounsaturated Fat 72.961g 3.059g Olive oil
Polyunsaturated fat 10.523g 1.273g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Crouton
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%
Crouton
Minerals Daily Need Coverage Score
2%
Olive oil
70%
Crouton

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 696mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 72)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.1)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Crouton
Crouton is lower in Saturated Fat (difference - 12.298g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.