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  6. Olive oil vs. Pastry

Olive oil vs. Pastry — In-Depth Nutrition Comparison

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Significant differences between Olive oil and Pastry

  • Olive oil has more Vitamin E , and Vitamin K, however, Pastry is richer in Selenium, Vitamin B1, Vitamin B3, Iron, Vitamin B2, Manganese, and Folate.
  • Olive oil covers your daily Vitamin E needs 92% more than Pastry.
  • Pastry has 4 times less Vitamin K than Olive oil. Olive oil has 60.2µg of Vitamin K, while Pastry has 16.1µg.
  • Pastry contains less Saturated Fat.

Specific food types used in this comparison are Oil, olive, salad or cooking and Puff pastry, frozen, ready-to-bake.

Infographic

Olive oil vs Pastry 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.
Olive oil
Olive oil
1
:
9
Pastry
Pastry
Contains less Sodium -99.2%
Contains more Calcium +900%
Contains more Iron +357.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +6000%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains less Sodium -99.2%
Contains more Calcium +900%
Contains more Iron +357.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +6000%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
3
:
6
Pastry
Pastry
Contains more Vitamin E +2557.4%
Contains more Vitamin K +273.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin E +2557.4%
Contains more Vitamin K +273.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Pastry
Pastry
Contains more Fats +162.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Fats +162.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Pastry
Pastry
Contains more Monounsaturated Fat +237.8%
Contains more Polyunsaturated fat +115%
Contains less Saturated Fat -30.2%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains more Monounsaturated Fat +237.8%
Contains more Polyunsaturated fat +115%
Contains less Saturated Fat -30.2%

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 Pastry
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive oil Pastry Opinion
Net carbs 0g 43.6g Pastry
Protein 0g 7.3g Pastry
Fats 100g 38.1g Olive oil
Carbs 0g 45.1g Pastry
Calories 884kcal 551kcal Olive oil
Sugar 0g 0.74g Olive oil
Fiber 0g 1.5g Pastry
Calcium 1mg 10mg Pastry
Iron 0.56mg 2.56mg Pastry
Magnesium 0mg 16mg Pastry
Phosphorus 0mg 60mg Pastry
Potassium 1mg 61mg Pastry
Sodium 2mg 249mg Olive oil
Zinc 0mg 0.53mg Pastry
Copper 0mg 0.114mg Pastry
Manganese 0mg 0.488mg Pastry
Selenium 0µg 24.2µg Pastry
Vitamin A 0IU 1IU Pastry
Vitamin E 14.35mg 0.54mg Olive oil
Vitamin B1 0mg 0.398mg Pastry
Vitamin B2 0mg 0.283mg Pastry
Vitamin B3 0mg 4.168mg Pastry
Vitamin B6 0mg 0.021mg Pastry
Folate 0µg 78µg Pastry
Vitamin K 60.2µg 16.1µg Olive oil
Tryptophan 0mg 0.085mg Pastry
Threonine 0mg 0.196mg Pastry
Isoleucine 0mg 0.272mg Pastry
Leucine 0mg 0.508mg Pastry
Lysine 0mg 0.142mg Pastry
Methionine 0mg 0.129mg Pastry
Phenylalanine 0mg 0.362mg Pastry
Valine 0mg 0.308mg Pastry
Histidine 0mg 0.156mg Pastry
Saturated Fat 13.808g 9.643g Pastry
Monounsaturated Fat 72.961g 21.597g Olive oil
Polyunsaturated fat 10.523g 4.894g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Pastry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Olive oil
30%
Pastry
Minerals Daily Need Coverage Score
2%
Olive oil
42%
Pastry

Comparison summary

Which food is lower in Saturated Fat?
Pastry
Pastry is lower in Saturated Fat (difference - 4.165g)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $1.4)
Which food is richer in minerals?
Pastry
Pastry is relatively richer in minerals
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 247mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.