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Olive oil vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between olive oil and oatmeal?

  • Olive oil is richer in vitamin E and vitamin K, yet oatmeal is richer in iron, manganese, vitamin B6, vitamin B1, vitamin B3, vitamin B2, and folate.
  • Olive oil's daily need coverage for vitamin E is 95% higher.
  • Olive oil has 151 times more vitamin K than oatmeal. Olive oil has 60.2µg of vitamin K, while oatmeal has 0.4µg.
  • Oatmeal contains less saturated fat.
  • Olive oil has a lower glycemic index than oatmeal.

We used Oil, olive, salad or cooking and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Olive oil vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains less SodiumSodium -95.9%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +7900%
Contains more PotassiumPotassium +6000%
Contains more IronIron +964.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +20400%
Contains more Vitamin KVitamin K +14950%
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 +∞%
Contains more CholineCholine +1466.7%
~equal in Vitamin C ~0mg
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more FatsFats +7252.9%
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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +18560.1%
Contains more Poly. FatPolyunsaturated fat +2370.2%
Contains less Sat. FatSaturated fat -98.4%

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 Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 Oatmeal DV% diff.
Monounsaturated fat 72.961g 0.391g 181%
Fats 100g 1.36g 152%
Vitamin E 14.35mg 0.07mg 95%
Iron 0.56mg 5.96mg 68%
Polyunsaturated fat 10.523g 0.426g 67%
Saturated fat 13.808g 0.226g 62%
Vitamin K 60.2µg 0.4µg 50%
Calories 884kcal 68kcal 41%
Manganese 0mg 0.558mg 24%
Vitamin B6 0mg 0.29mg 22%
Vitamin B1 0mg 0.26mg 22%
Vitamin B3 0mg 3.025mg 19%
Vitamin B2 0mg 0.215mg 17%
Vitamin A 0µg 130µg 14%
Folate 0µg 44µg 11%
Phosphorus 0mg 77mg 11%
Selenium 0µg 5µg 9%
Calcium 1mg 80mg 8%
Copper 0mg 0.066mg 7%
Fiber 0g 1.7g 7%
Vitamin B5 0mg 0.317mg 6%
Zinc 0mg 0.62mg 6%
Magnesium 0mg 26mg 6%
Protein 0g 2.37g 5%
Carbs 0g 11.67g 4%
Starch 10.37g 4%
Sodium 2mg 49mg 2%
Potassium 1mg 61mg 2%
Choline 0.3mg 4.7mg 1%
Net carbs 0g 9.97g N/A
Sugar 0g 0.46g N/A
Trans fat 0.003g N/A
Tryptophan 0mg 0.04mg 0%
Threonine 0mg 0.083mg 0%
Isoleucine 0mg 0.105mg 0%
Leucine 0mg 0.2mg 0%
Lysine 0mg 0.135mg 0%
Methionine 0mg 0.04mg 0%
Phenylalanine 0mg 0.13mg 0%
Valine 0mg 0.151mg 0%
Histidine 0mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
2%
Olive oil
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 79)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 13.582g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.4)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.