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Olive oil vs. Orange juice — In-Depth Nutrition Comparison

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How are olive oil and orange juice different?

  • Olive oil is higher in vitamin E, vitamin K, and polyunsaturated fat; however, orange juice is richer in vitamin C, folate, vitamin B1, and potassium.
  • Daily need coverage for vitamin E for olive oil is 95% higher.
  • Olive oil contains 602 times more vitamin K than orange juice. While olive oil contains 60.2µg of vitamin K, orange juice contains only 0.1µg.
  • Orange juice has less saturated fat.
  • Olive oil has a lower glycemic index (0) than orange juice (50).

Oil, olive, salad or cooking and Orange juice, raw are the varieties used in this article.

Infographic

Olive oil vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more IronIron +180%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +19900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -50%
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 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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23%
Contains more Vitamin EVitamin E +35775%
Contains more Vitamin KVitamin K +60100%
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

All nutrients comparison - raw data values

Nutrient Olive oil Orange juice DV% diff.
Monounsaturated fat 72.961g 0.036g 182%
Fats 100g 0.2g 154%
Vitamin E 14.35mg 0.04mg 95%
Polyunsaturated fat 10.523g 0.04g 70%
Saturated fat 13.808g 0.024g 63%
Vitamin C 0mg 50mg 56%
Vitamin K 60.2µg 0.1µg 50%
Calories 884kcal 45kcal 42%
Vitamin B1 0mg 0.09mg 8%
Folate 0µg 30µg 8%
Potassium 1mg 200mg 6%
Iron 0.56mg 0.2mg 5%
Copper 0mg 0.044mg 5%
Vitamin B5 0mg 0.19mg 4%
Carbs 0g 10.4g 3%
Magnesium 0mg 11mg 3%
Vitamin B3 0mg 0.4mg 3%
Vitamin B6 0mg 0.04mg 3%
Phosphorus 0mg 17mg 2%
Vitamin B2 0mg 0.03mg 2%
Protein 0g 0.7g 1%
Calcium 1mg 11mg 1%
Fiber 0g 0.2g 1%
Vitamin A 0µg 10µg 1%
Manganese 0mg 0.014mg 1%
Choline 0.3mg 6.2mg 1%
Net carbs 0g 10.2g N/A
Sugar 0g 8.4g N/A
Zinc 0mg 0.05mg 0%
Sodium 2mg 1mg 0%
Selenium 0µg 0.1µg 0%
Tryptophan 0mg 0.002mg 0%
Threonine 0mg 0.008mg 0%
Isoleucine 0mg 0.008mg 0%
Leucine 0mg 0.013mg 0%
Lysine 0mg 0.009mg 0%
Methionine 0mg 0.003mg 0%
Phenylalanine 0mg 0.009mg 0%
Valine 0mg 0.011mg 0%
Histidine 0mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more FatsFats +49900%
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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +202569.4%
Contains more Poly. FatPolyunsaturated fat +26207.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.