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Olive oil vs. Custard — In-Depth Nutrition Comparison

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Summary of differences between olive oil and custard

  • Olive oil has more vitamin E and vitamin K, while custard has more vitamin B12, phosphorus, vitamin B2, vitamin B5, calcium, and selenium.
  • Olive oil covers your daily need for vitamin E, 95% more than custard.
  • Olive oil contains 301 times more vitamin K than custard. While olive oil contains 60.2µg of vitamin K, custard contains only 0.2µg.
  • The amount of saturated fat in custard is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of custard is 35.

These are the specific foods used in this comparison Oil, olive, salad or cooking and Egg custards, dry mix, prepared with whole milk.

Infographic

Olive oil vs Custard 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% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more IronIron +64.7%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +13800%
Contains more PotassiumPotassium +20600%
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%
Custard
11
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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin EVitamin E +23816.7%
Contains more Vitamin KVitamin K +30000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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 +3833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more FatsFats +2400%
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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains more Mono. FatMonounsaturated fat +6373.9%
Contains more Poly. FatPolyunsaturated fat +3272.8%
Contains less Sat. FatSaturated fat -85.3%

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

All nutrients comparison - raw data values

Nutrient Olive oil Custard DV% diff.
Monounsaturated fat 72.961g 1.127g 180%
Fats 100g 4g 148%
Vitamin E 14.35mg 0.06mg 95%
Polyunsaturated fat 10.523g 0.312g 68%
Saturated fat 13.808g 2.032g 54%
Vitamin K 60.2µg 0.2µg 50%
Calories 884kcal 122kcal 38%
Vitamin B12 0µg 0.52µg 22%
Phosphorus 0mg 130mg 19%
Cholesterol 0mg 51mg 17%
Vitamin B2 0mg 0.22mg 17%
Vitamin B5 0mg 0.699mg 14%
Calcium 1mg 139mg 14%
Selenium 0µg 6µg 11%
Protein 0g 3.99g 8%
Vitamin D 0IU 47IU 6%
Vitamin A 0µg 52µg 6%
Carbs 0g 17.6g 6%
Vitamin D 0µg 1.2µg 6%
Potassium 1mg 207mg 6%
Vitamin B6 0mg 0.064mg 5%
Vitamin B1 0mg 0.061mg 5%
Zinc 0mg 0.51mg 5%
Sodium 2mg 84mg 4%
Magnesium 0mg 16mg 4%
Copper 0mg 0.03mg 3%
Iron 0.56mg 0.34mg 3%
Folate 0µg 9µg 2%
Choline 0.3mg 11.8mg 2%
Vitamin B3 0mg 0.132mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 17.6g N/A
Sugar 0g 4.82g N/A
Manganese 0mg 0.007mg 0%
Tryptophan 0mg 0.082mg 0%
Threonine 0mg 0.192mg 0%
Isoleucine 0mg 0.207mg 0%
Leucine 0mg 0.337mg 0%
Lysine 0mg 0.214mg 0%
Methionine 0mg 0.091mg 0%
Phenylalanine 0mg 0.173mg 0%
Valine 0mg 0.233mg 0%
Histidine 0mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Custard
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
19%
Custard
Minerals Daily Need Coverage Score
2%
Olive oil
21%
Custard

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 4.82g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 82mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 35)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.1)
Which food is lower in Saturated fat?
Custard
Custard is lower in Saturated fat (difference - 11.776g)
Which food is richer in minerals?
Custard
Custard is relatively richer in minerals
Which food is richer in vitamins?
Custard
Custard 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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.