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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.
Olive oil
Olive oil
4
:
2
Duck fat
Duck fat
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Potassium +∞%
Contains less Sodium -100%
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%
Duck fat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Potassium +∞%
Contains less Sodium -100%
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
2
:
1
Duck fat
Duck fat
Contains more Vitamin E +431.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
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%
Duck fat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 55% 144% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +431.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
1
Duck fat
Duck fat
Contains more Water +∞%
Equal in Fats - 99.8
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Duck fat
100%
Protein: 0 g
Fats: 99.8 g
Carbs: 0 g
Water: 0.2 g
Other: 0 g
Contains more Water +∞%
Equal in Fats - 99.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Duck fat
Duck fat
Contains less Saturated Fat -58.4%
Contains more Monounsaturated Fat +48%
Contains more Polyunsaturated fat +22.6%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Duck fat
35% 52% 14%
Saturated Fat: 33.2 g
Monounsaturated Fat: 49.3 g
Polyunsaturated fat: 12.9 g
Contains less Saturated Fat -58.4%
Contains more Monounsaturated Fat +48%
Contains more Polyunsaturated fat +22.6%

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

All nutrients comparison - raw data values

Nutrient Olive oil Duck fat Opinion
Fats 100g 99.8g Olive oil
Calories 884kcal 882kcal Olive oil
Calcium 1mg 0mg Olive oil
Iron 0.56mg 0mg Olive oil
Potassium 1mg 0mg Olive oil
Sodium 2mg 0mg Duck fat
Selenium 0µg 0.2µg Duck fat
Vitamin E 14.35mg 2.7mg Olive oil
Vitamin D 0IU 191IU Duck fat
Vitamin D 0µg 4.8µg Duck fat
Vitamin K 60.2µg 0µg Olive oil
Cholesterol 0mg 100mg Olive oil
Saturated Fat 13.808g 33.2g Olive oil
Monounsaturated Fat 72.961g 49.3g Olive oil
Polyunsaturated fat 10.523g 12.9g Duck fat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Duck fat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
17%
Duck fat
Minerals Daily Need Coverage Score
2%
Olive oil
0%
Duck fat

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 100mg)
Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 19.392g)
Which food is richer in minerals?
Olive oil
Olive oil is relatively richer in minerals
Which food contains less Sodium?
Duck fat
Duck fat contains less Sodium (difference - 2mg)
Which food is cheaper?
Duck fat
Duck fat is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

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.