Olive oil vs. Parmesan — In-Depth Nutrition Comparison
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A recap on the differences between olive oil and parmesan
- Olive oil has more vitamin E and vitamin K; however, parmesan is higher in phosphorus, calcium, selenium, vitamin B12, zinc, and vitamin B2.
- Olive oil covers your daily vitamin E needs 92% more than parmesan.
- Parmesan contains 35 times less vitamin K than olive oil. Olive oil contains 60.2µg of vitamin K, while parmesan contains 1.7µg.
- Olive oil has less sodium.
Food varieties used in this article are Oil, olive, salad or cooking and Cheese, parmesan, grated.
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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.
| Contains more IronIron | +14.3% |
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +85200% |
| Contains more PotassiumPotassium | +17900% |
| 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.
| Contains more Vitamin EVitamin E | +2607.5% |
| Contains more Vitamin KVitamin K | +3441.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| 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 Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 72.961g | 7.13g | 165% |
| Fats | 100g | 27.84g | 111% |
| Vitamin E | 14.35mg | 0.53mg | 92% |
| Phosphorus | 0mg | 627mg | 90% |
| Calcium | 1mg | 853mg | 85% |
| Sodium | 2mg | 1804mg | 78% |
| Selenium | 0µg | 34.4µg | 63% |
| Polyunsaturated fat | 10.523g | 1.386g | 61% |
| Vitamin B12 | 0µg | 1.4µg | 58% |
| Protein | 0g | 28.42g | 57% |
| Vitamin K | 60.2µg | 1.7µg | 49% |
| Zinc | 0mg | 4.2mg | 38% |
| Cholesterol | 0mg | 86mg | 29% |
| Vitamin A | 0µg | 262µg | 29% |
| Vitamin B2 | 0mg | 0.358mg | 28% |
| Calories | 884kcal | 420kcal | 23% |
| Vitamin B5 | 0mg | 0.45mg | 9% |
| Magnesium | 0mg | 34mg | 8% |
| Saturated fat | 13.808g | 15.371g | 7% |
| Vitamin B6 | 0mg | 0.081mg | 6% |
| Carbs | 0g | 13.91g | 5% |
| Potassium | 1mg | 180mg | 5% |
| Copper | 0mg | 0.04mg | 4% |
| Manganese | 0mg | 0.071mg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Choline | 0.3mg | 14.1mg | 3% |
| Vitamin D | 0IU | 21IU | 3% |
| Vitamin B1 | 0mg | 0.026mg | 2% |
| Folate | 0µg | 6µg | 2% |
| Vitamin B3 | 0mg | 0.08mg | 1% |
| Iron | 0.56mg | 0.49mg | 1% |
| Net carbs | 0g | 13.91g | N/A |
| Sugar | 0g | 0.07g | N/A |
| Trans fat | 0.876g | N/A | |
| Tryptophan | 0mg | 0.383mg | 0% |
| Threonine | 0mg | 1.075mg | 0% |
| Isoleucine | 0mg | 1.455mg | 0% |
| Leucine | 0mg | 2.747mg | 0% |
| Lysine | 0mg | 2.201mg | 0% |
| Methionine | 0mg | 0.751mg | 0% |
| Phenylalanine | 0mg | 1.538mg | 0% |
| Valine | 0mg | 1.865mg | 0% |
| Histidine | 0mg | 0.806mg | 0% |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0g | 0.015g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 0.87g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +259.2% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.2% |
| Contains more Mono. FatMonounsaturated fat | +923.3% |
| Contains more Poly. FatPolyunsaturated fat | +659.2% |
