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  6. Olive oil vs. Duck fat

Olive oil vs. Duck fat — In-Depth Nutrition Comparison

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What are the differences between olive oil and duck fat?

  • Olive oil is higher in vitamin E, vitamin K, iron, and monounsaturated fat, yet duck fat is higher in vitamin D, choline, and polyunsaturated fat.
  • Duck fat's daily need coverage for saturated fat is 97% more.
  • The amount of saturated fat in olive oil is lower.

We used Oil, olive, salad or cooking and Fat, duck types in this article.

Infographic

Olive oil vs Duck fat 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 1.1%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Phosphorus ~0mg
~equal in Manganese ~mg

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% 0% 54% 72% 0% 0% 0% 0% 0% 0% 0% 0% 67%
Contains more Vitamin EVitamin E +431.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +40700%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Duck fat DV% diff.
Saturated fat 13.808g 33.2g 88%
Vitamin E 14.35mg 2.7mg 78%
Monounsaturated fat 72.961g 49.3g 59%
Vitamin K 60.2µg 0µg 50%
Cholesterol 0mg 100mg 33%
Vitamin D 0IU 191IU 24%
Vitamin D 0µg 4.8µg 24%
Choline 0.3mg 122.4mg 22%
Polyunsaturated fat 10.523g 12.9g 16%
Iron 0.56mg 0mg 7%
Calories 884kcal 882kcal 0%
Fats 100g 99.8g 0%
Calcium 1mg 0mg 0%
Potassium 1mg 0mg 0%
Sodium 2mg 0mg 0%
Selenium 0µg 0.2µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 99.8 g
Carbs: 0 g
Water: 0.2 g
Other: 0 g
Contains more WaterWater +∞%
~equal in Protein ~0g
~equal in Fats ~99.8g
~equal in Carbs ~0g
~equal in Other ~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
35% 52% 14%
Saturated fat: Sat. Fat 33.2 g
Monounsaturated fat: Mono. Fat 49.3 g
Polyunsaturated fat: Poly. Fat 12.9 g
Contains less Sat. FatSaturated fat -58.4%
Contains more Mono. FatMonounsaturated fat +48%
Contains more Poly. FatPolyunsaturated fat +22.6%

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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

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.