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Olive oil vs. Minestrone — In-Depth Nutrition Comparison

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Summary of differences between olive oil and minestrone

  • Olive oil has more polyunsaturated fat and monounsaturated fat, while minestrone has more vitamin A, manganese, and copper.
  • Olive oil covers your daily need for saturated fat, 68% more than minestrone.
  • Olive oil contains 252 times more monounsaturated fat than minestrone. While olive oil contains 72.961g of monounsaturated fat, minestrone contains only 0.29g.
  • The amount of saturated fat in minestrone is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of minestrone is 47.

These are the specific foods used in this comparison Oil, olive, salad or cooking and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Olive oil vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more IronIron +47.4%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +12900%
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 ~µg
~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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more FatsFats +9515.4%
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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +25059%
Contains more Poly. FatPolyunsaturated fat +2187.6%
Contains less Sat. FatSaturated fat -98.3%

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 Minestrone
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Olive oil Minestrone DV% diff.
Monounsaturated fat 72.961g 0.29g 182%
Fats 100g 1.04g 152%
Vitamin E 14.35mg 96%
Polyunsaturated fat 10.523g 0.46g 67%
Saturated fat 13.808g 0.23g 62%
Vitamin K 60.2µg 50%
Calories 884kcal 34kcal 43%
Sodium 2mg 254mg 11%
Manganese 0mg 0.152mg 7%
Copper 0mg 0.051mg 6%
Vitamin A 0µg 49µg 5%
Protein 0g 1.77g 4%
Folate 0µg 15µg 4%
Potassium 1mg 130mg 4%
Vitamin B5 0mg 0.14mg 3%
Zinc 0mg 0.31mg 3%
Phosphorus 0mg 23mg 3%
Vitamin B6 0mg 0.041mg 3%
Vitamin B3 0mg 0.391mg 2%
Vitamin B1 0mg 0.022mg 2%
Iron 0.56mg 0.38mg 2%
Carbs 0g 4.66g 2%
Fiber 0g 0.4g 2%
Vitamin B2 0mg 0.018mg 1%
Vitamin C 0mg 0.5mg 1%
Magnesium 0mg 3mg 1%
Calcium 1mg 14mg 1%
Net carbs 0g 4.26g N/A
Cholesterol 0mg 1mg 0%
Choline 0.3mg 0%
Tryptophan 0mg 0.013mg 0%
Threonine 0mg 0.043mg 0%
Isoleucine 0mg 0.054mg 0%
Leucine 0mg 0.098mg 0%
Lysine 0mg 0.076mg 0%
Methionine 0mg 0.018mg 0%
Phenylalanine 0mg 0.064mg 0%
Valine 0mg 0.074mg 0%
Histidine 0mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Minestrone
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%
Minestrone
Minerals Daily Need Coverage Score
2%
Olive oil
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 252mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 13.578g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $1.4)
Which food is richer in minerals?
Minestrone
Minestrone is relatively richer in minerals
Which food is richer in vitamins?
Minestrone
Minestrone 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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.