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  6. Olive oil vs. Fruit salad

Olive oil vs. Fruit salad — In-Depth Nutrition Comparison

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What are the main differences between olive oil and fruit salad?

  • Olive oil is richer in monounsaturated fat and polyunsaturated fat, yet fruit salad is richer in manganese and copper.
  • Olive oil's daily need coverage for saturated Fat is 69% higher.
  • Olive oil has 14592 times more monounsaturated fat than fruit salad. Olive oil has 72.961g of monounsaturated fat, while fruit salad has 0.005g.
  • Fruit salad contains less saturated Fat.
  • Olive oil has a lower glycemic index than fruit salad.

We used Oil, olive, salad or cooking and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types in this comparison.

Infographic

Olive oil vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more IronIron +124%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +11500%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 +∞%
~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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more FatsFats +333233.3%
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
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1459120%
Contains more Poly. FatPolyunsaturated fat +95563.6%
Contains less Sat. FatSaturated Fat -100%

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

All nutrients comparison - raw data values

Nutrient Olive oil Fruit salad Opinion
Calories 884kcal 50kcal Olive oil
Protein 0g 0.51g Fruit salad
Fats 100g 0.03g Olive oil
Vitamin C 0mg 3.3mg Fruit salad
Net carbs 0g 12.05g Fruit salad
Carbs 0g 13.05g Fruit salad
Magnesium 0mg 8mg Fruit salad
Calcium 1mg 11mg Fruit salad
Potassium 1mg 116mg Fruit salad
Iron 0.56mg 0.25mg Olive oil
Fiber 0g 1g Fruit salad
Copper 0mg 0.05mg Fruit salad
Zinc 0mg 0.14mg Fruit salad
Phosphorus 0mg 14mg Fruit salad
Sodium 2mg 5mg Olive oil
Vitamin A 0IU 600IU Fruit salad
Vitamin A 0µg 30µg Fruit salad
Vitamin E 14.35mg Olive oil
Manganese 0mg 0.151mg Fruit salad
Vitamin B1 0mg 0.011mg Fruit salad
Vitamin B2 0mg 0.014mg Fruit salad
Vitamin B3 0mg 0.356mg Fruit salad
Vitamin B5 0mg 0.053mg Fruit salad
Vitamin B6 0mg 0.027mg Fruit salad
Vitamin K 60.2µg Olive oil
Folate 0µg 3µg Fruit salad
Choline 0.3mg Olive oil
Saturated Fat 13.808g 0.004g Fruit salad
Monounsaturated fat 72.961g 0.005g Olive oil
Polyunsaturated fat 10.523g 0.011g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Fruit salad
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
5%
Fruit salad
Minerals Daily Need Coverage Score
2%
Olive oil
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 13.804g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1.4)
Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
Which food is richer in vitamins?
Fruit salad
Fruit salad 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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.