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Olive oil vs. Oil, soybean, salad or cooking — In-Depth Nutrition Comparison

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What are the differences between olive oil and oil, soybean, salad or cooking?

  • Olive oil is higher in vitamin E, iron, and monounsaturated fat, yet oil, soybean, salad or cooking is higher in vitamin K and polyunsaturated fat.
  • Oil, soybean, salad or cooking's daily need coverage for vitamin K is 103% more.
  • Olive oil has 11 times more iron than oil, soybean, salad or cooking. While olive oil has 0.56mg of iron, oil, soybean, salad or cooking has only 0.05mg.
  • The amount of saturated fat in olive oil is lower.

We used Oil, olive, salad or cooking and Oil, soybean, salad or cooking types in this article.

Infographic

Olive oil vs Oil, soybean, salad or cooking 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 0% 0% 0% 1.9% 0% 0.27% 0% 0% 0% 0%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1020%
Contains more ZincZinc +∞%
Contains less SodiumSodium -100%
~equal in Magnesium ~0mg
~equal in Copper ~0mg
~equal in Phosphorus ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0%
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 0% 0% 164% 0% 0% 0% 0% 0% 0% 0% 460% 0%
Contains more Vitamin EVitamin E +75.4%
Contains more Vitamin KVitamin K +205.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Oil, soybean, salad or cooking DV% diff.
Polyunsaturated fat 10.523g 57.74g 315%
Monounsaturated fat 72.961g 22.783g 125%
Vitamin K 60.2µg 183.9µg 103%
Vitamin E 14.35mg 8.18mg 41%
Saturated fat 13.808g 15.65g 8%
Iron 0.56mg 0.05mg 6%
Calories 884kcal 884kcal 0%
Fats 100g 100g 0%
Calcium 1mg 0mg 0%
Potassium 1mg 0mg 0%
Zinc 0mg 0.01mg 0%
Sodium 2mg 0mg 0%
Trans fat 0.533g N/A
Choline 0.3mg 0.2mg 0%
Omega-3 - ALA 6.789g N/A
Omega-6 - Linoleic acid 50.418g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
~equal in Protein ~0g
~equal in Fats ~100g
~equal in Carbs ~0g
~equal in Water ~0g
~equal in Other ~0g

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
16% 24% 60%
Saturated fat: Sat. Fat 15.65 g
Monounsaturated fat: Mono. Fat 22.783 g
Polyunsaturated fat: Poly. Fat 57.74 g
Contains less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +220.2%
Contains more Poly. FatPolyunsaturated fat +448.7%

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. Oil, soybean, salad or cooking - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171411/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.