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Olive oil vs. Papadum — In-Depth Nutrition Comparison

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Summary of differences between olive oil and papadum

  • Olive oil has more vitamin E, while papadum has more copper, iron, fiber, manganese, magnesium, phosphorus, and folate.
  • Papadum covers your daily need for copper, 111% more than olive oil.
  • Olive oil contains 287 times more vitamin E than papadum. While olive oil contains 14.35mg of vitamin E, papadum contains only 0.05mg.
  • The amount of saturated fat in papadum is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of papadum is 46.

These are the specific foods used in this comparison Oil, olive, salad or cooking and Papad.

Infographic

Olive oil vs Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +14200%
Contains more PotassiumPotassium +99900%
Contains more IronIron +1292.9%
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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin EVitamin E +28600%
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 +33.3%
~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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more FatsFats +2976.9%
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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains more Mono. FatMonounsaturated fat +13614.5%
Contains more Poly. FatPolyunsaturated fat +816.6%
Contains less Sat. FatSaturated fat -92.1%

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 Papadum
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Olive oil Papadum DV% diff.
Monounsaturated fat 72.961g 0.532g 181%
Fats 100g 3.25g 149%
Copper 0mg 0.998mg 111%
Vitamin E 14.35mg 0.05mg 95%
Iron 0.56mg 7.8mg 91%
Sodium 2mg 1745mg 76%
Fiber 0g 18.6g 74%
Manganese 0mg 1.562mg 68%
Magnesium 0mg 271mg 65%
Polyunsaturated fat 10.523g 1.148g 63%
Saturated fat 13.808g 1.084g 58%
Folate 0µg 219µg 55%
Phosphorus 0mg 385mg 55%
Protein 0g 25.56g 51%
Vitamin K 60.2µg 0.4µg 50%
Zinc 0mg 3.4mg 31%
Potassium 1mg 1000mg 29%
Calories 884kcal 371kcal 26%
Vitamin B1 0mg 0.277mg 23%
Vitamin B6 0mg 0.285mg 22%
Carbs 0g 59.87g 20%
Vitamin B2 0mg 0.258mg 20%
Vitamin B5 0mg 0.917mg 18%
Selenium 0µg 8.3µg 15%
Calcium 1mg 143mg 14%
Vitamin B3 0mg 1.472mg 9%
Vitamin A 0µg 13µg 1%
Cholesterol 0mg 4mg 1%
Net carbs 0g 41.27g N/A
Choline 0.3mg 0.4mg 0%
Tryptophan 0mg 0.266mg 0%
Threonine 0mg 0.886mg 0%
Isoleucine 0mg 1.303mg 0%
Leucine 0mg 2.115mg 0%
Lysine 0mg 1.695mg 0%
Methionine 0mg 0.372mg 0%
Phenylalanine 0mg 1.491mg 0%
Valine 0mg 1.434mg 0%
Histidine 0mg 0.715mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Papadum
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
34%
Papadum
Minerals Daily Need Coverage Score
2%
Olive oil
168%
Papadum

Comparison summary

Which food is lower in Saturated fat?
Papadum
Papadum is lower in Saturated fat (difference - 12.724g)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $1.4)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 1743mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 46)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.