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Olive oil vs. Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted — In-Depth Nutrition Comparison

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Important differences between olive oil and pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted

  • Olive oil has more vitamin E and vitamin K; however, pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted has more selenium, vitamin B1, phosphorus, vitamin B6, vitamin B3, and vitamin B12.
  • Olive oil's daily need coverage for vitamin E is 94% more.
  • Pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted is lower in saturated fat.

The food varieties used in the comparison are Oil, olive, salad or cooking and Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted.

Infographic

Olive oil vs Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 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 16% 4.2% 31% 38% 33% 81% 113% 7.8% 4.2% 247%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +35100%
Contains more IronIron +80.4%
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 1% 1% 4.4% 12% 159% 72% 86% 37% 93% 85% 0% 7.5% 50%
Contains more Vitamin EVitamin E +6422.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
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 +30633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
27% 18% 55%
Protein: 26.83 g
Fats: 17.61 g
Carbs: 0 g
Water: 55.04 g
Other: 0.52 g
Contains more FatsFats +467.9%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~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
40% 49% 10%
Saturated fat: Sat. Fat 6.47 g
Monounsaturated fat: Mono. Fat 7.88 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains more Mono. FatMonounsaturated fat +825.9%
Contains more Poly. FatPolyunsaturated fat +526.4%
Contains less Sat. FatSaturated fat -53.1%

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 Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Olive oil Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted DV% diff.
Monounsaturated fat 72.961g 7.88g 163%
Fats 100g 17.61g 127%
Vitamin E 14.35mg 0.22mg 94%
Selenium 0µg 45.3µg 82%
Polyunsaturated fat 10.523g 1.68g 59%
Protein 0g 26.83g 54%
Vitamin B1 0mg 0.635mg 53%
Vitamin K 60.2µg 0µg 50%
Phosphorus 0mg 263mg 38%
Saturated fat 13.808g 6.47g 33%
Calories 884kcal 273kcal 31%
Cholesterol 0mg 94mg 31%
Vitamin B6 0mg 0.402mg 31%
Vitamin B3 0mg 4.574mg 29%
Vitamin B12 0µg 0.68µg 28%
Zinc 0mg 2.96mg 27%
Vitamin B2 0mg 0.313mg 24%
Choline 0.3mg 92.2mg 17%
Vitamin B5 0mg 0.617mg 12%
Copper 0mg 0.1mg 11%
Potassium 1mg 352mg 10%
Iron 0.56mg 1.01mg 6%
Magnesium 0mg 22mg 5%
Vitamin D 0IU 33IU 4%
Vitamin D 0µg 0.8µg 4%
Sodium 2mg 60mg 3%
Folate 0µg 10µg 3%
Manganese 0mg 0.032mg 1%
Calcium 1mg 14mg 1%
Vitamin C 0mg 0.3mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0mg 0.324mg 0%
Threonine 0mg 1.198mg 0%
Isoleucine 0mg 1.218mg 0%
Leucine 0mg 2.122mg 0%
Lysine 0mg 2.39mg 0%
Methionine 0mg 0.687mg 0%
Phenylalanine 0mg 1.062mg 0%
Valine 0mg 1.437mg 0%
Histidine 0mg 1.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
47%
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
Minerals Daily Need Coverage Score
2%
Olive oil
57%
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted

Comparison summary

Which food is lower in Saturated fat?
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted is lower in Saturated fat (difference - 7.338g)
Which food is lower in glycemic index?
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted is cheaper (difference - $1.4)
Which food is richer in minerals?
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted is relatively richer in minerals
Which food is richer in vitamins?
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 58mg)
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. Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168223/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.