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Olive oil vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between Olive oil and Milk

  • Olive oil has more Vitamin E , Vitamin K, and Iron, however, Milk is higher in Vitamin B12, Vitamin B2, Phosphorus, Calcium, Vitamin D, and Vitamin B5.
  • Olive oil covers your daily Vitamin E needs 96% more than Milk.
  • Milk contains 602 times less Vitamin K than Olive oil. Olive oil contains 60.2µg of Vitamin K, while Milk contains 0.1µg.
  • Milk has less Saturated Fat.

Food varieties used in this article are Oil, olive, salad or cooking and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Olive oil vs Milk 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
2
:
8
Milk
Milk
Contains more Iron +1766.7%
Contains less Sodium -95.5%
Contains more Calcium +12400%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +14900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
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%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +1766.7%
Contains less Sodium -95.5%
Contains more Calcium +12400%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +14900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
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
:
9
Milk
Milk
Contains more Vitamin E +143400%
Contains more Vitamin K +60100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +143400%
Contains more Vitamin K +60100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Milk
Milk
Contains more Fats +10209.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Fats +10209.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +26239.7%
Contains more Polyunsaturated fat +29965.7%
Contains less Saturated Fat -95.4%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +26239.7%
Contains more Polyunsaturated fat +29965.7%
Contains less Saturated Fat -95.4%

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 Milk
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Olive oil Milk Opinion
Net carbs 0g 4.99g Milk
Protein 0g 3.37g Milk
Fats 100g 0.97g Olive oil
Carbs 0g 4.99g Milk
Calories 884kcal 42kcal Olive oil
Sugar 0g 5.2g Olive oil
Calcium 1mg 125mg Milk
Iron 0.56mg 0.03mg Olive oil
Magnesium 0mg 11mg Milk
Phosphorus 0mg 95mg Milk
Potassium 1mg 150mg Milk
Sodium 2mg 44mg Olive oil
Zinc 0mg 0.42mg Milk
Copper 0mg 0.01mg Milk
Manganese 0mg 0.003mg Milk
Selenium 0µg 3.3µg Milk
Vitamin A 0IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 14.35mg 0.01mg Olive oil
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin B1 0mg 0.02mg Milk
Vitamin B2 0mg 0.185mg Milk
Vitamin B3 0mg 0.093mg Milk
Vitamin B5 0mg 0.361mg Milk
Vitamin B6 0mg 0.037mg Milk
Folate 0µg 5µg Milk
Vitamin B12 0µg 0.47µg Milk
Vitamin K 60.2µg 0.1µg Olive oil
Tryptophan 0mg 0.043mg Milk
Threonine 0mg 0.143mg Milk
Isoleucine 0mg 0.174mg Milk
Leucine 0mg 0.319mg Milk
Lysine 0mg 0.282mg Milk
Methionine 0mg 0.088mg Milk
Phenylalanine 0mg 0.174mg Milk
Valine 0mg 0.22mg Milk
Histidine 0mg 0.101mg Milk
Cholesterol 0mg 5mg Olive oil
Saturated Fat 13.808g 0.633g Milk
Monounsaturated Fat 72.961g 0.277g Olive oil
Polyunsaturated fat 10.523g 0.035g Olive oil
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Olive oil
16%
Milk
Minerals Daily Need Coverage Score
2%
Olive oil
14%
Milk

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 31)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 13.175g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.8)
Which food is richer in minerals?
Milk
Milk is relatively richer in minerals
Which food is richer in vitamins?
Milk
Milk 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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.