Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Olive oil vs. Dried fruit — In-Depth Nutrition Comparison

Compare

A recap on differences between olive oil and dried fruit

  • Olive oil has more vitamin E and vitamin K; however, dried fruit is higher in vitamin A, copper, potassium, fiber, iron, vitamin B3, and vitamin B6.
  • Dried fruit covers your daily vitamin A needs 72% more than olive oil.
  • Dried fruit contains 812 times less saturated fat than olive oil. Olive oil contains 13.808g of saturated fat, while dried fruit contains 0.017g.
  • The glycemic index of dried fruit is higher.

Food varieties used in this article are Oil, olive, salad or cooking and Apricots, dried, sulfured, uncooked.

Infographic

Olive oil vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +116100%
Contains more IronIron +375%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin EVitamin E +231.4%
Contains more Vitamin KVitamin K +1841.9%
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 FolateFolate +∞%
Contains more CholineCholine +4533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +19507.8%
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +98495.9%
Contains more Poly. FatPolyunsaturated fat +14120.3%
Contains less Sat. FatSaturated fat -99.9%

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 Dried fruit
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive oil Dried fruit DV% diff.
Monounsaturated fat 72.961g 0.074g 182%
Fats 100g 0.51g 153%
Polyunsaturated fat 10.523g 0.074g 70%
Vitamin E 14.35mg 4.33mg 67%
Saturated fat 13.808g 0.017g 63%
Vitamin K 60.2µg 3.1µg 48%
Copper 0mg 0.343mg 38%
Potassium 1mg 1162mg 34%
Calories 884kcal 241kcal 32%
Fiber 0g 7.3g 29%
Iron 0.56mg 2.66mg 26%
Carbs 0g 62.64g 21%
Vitamin A 0µg 180µg 20%
Vitamin B3 0mg 2.589mg 16%
Fructose 12.47g 16%
Vitamin B6 0mg 0.143mg 11%
Phosphorus 0mg 71mg 10%
Manganese 0mg 0.235mg 10%
Vitamin B5 0mg 0.516mg 10%
Magnesium 0mg 32mg 8%
Protein 0g 3.39g 7%
Vitamin B2 0mg 0.074mg 6%
Calcium 1mg 55mg 5%
Zinc 0mg 0.39mg 4%
Selenium 0µg 2.2µg 4%
Folate 0µg 10µg 3%
Choline 0.3mg 13.9mg 2%
Vitamin B1 0mg 0.015mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Sodium 2mg 10mg 0%
Tryptophan 0mg 0.016mg 0%
Threonine 0mg 0.073mg 0%
Isoleucine 0mg 0.063mg 0%
Leucine 0mg 0.105mg 0%
Lysine 0mg 0.083mg 0%
Methionine 0mg 0.015mg 0%
Phenylalanine 0mg 0.062mg 0%
Valine 0mg 0.078mg 0%
Histidine 0mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
24%
Dried fruit
Minerals Daily Need Coverage Score
2%
Olive oil
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 31)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 13.791g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.