Olive oil vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between olive oil and porridge?

Olive oil is richer in vitamin E, vitamin K, polyunsaturated fat, and monounsaturated fat, yet porridge is richer in iron, calcium, and selenium.
Olive oil's daily need coverage for vitamin E is 96% higher.
Olive oil has 2606 times more monounsaturated fat than porridge. Olive oil has 72.961g of monounsaturated fat, while porridge has 0.028g.
Porridge contains less saturated fat.
Olive oil has a lower glycemic index than porridge.

We used Oil, olive, salad or cooking and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

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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.

Olive oil

Porridge

Contains less SodiumSodium

-66.7%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+8600%
Contains more PotassiumPotassium	+1500%
Contains more IronIron	+567.9%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more SeleniumSelenium	+∞%

~equal in Manganese ~0mg

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

Porridge

Contains more Vitamin EVitamin E	+71650%
Contains more Vitamin KVitamin K	+60100%

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 C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	72.961g	0.028g	182%
Fats	100g	0.21g	154%
Vitamin E	14.35mg	0.02mg	96%
Polyunsaturated fat	10.523g	0.114g	69%
Saturated fat	13.808g	0.033g	63%
Vitamin K	60.2µg	0.1µg	50%
Calories	884kcal	50kcal	42%
Iron	0.56mg	3.74mg	40%
Calcium	1mg	87mg	9%
Selenium	0µg	2.8µg	5%
Vitamin B1	0mg	0.055mg	5%
Carbs	0g	10.52g	4%
Copper	0mg	0.04mg	4%
Protein	0g	1.44g	3%
Vitamin B3	0mg	0.52mg	3%
Folate	0µg	12µg	3%
Fiber	0g	0.5g	2%
Phosphorus	0mg	15mg	2%
Vitamin B2	0mg	0.025mg	2%
Magnesium	0mg	5mg	1%
Zinc	0mg	0.13mg	1%
Vitamin B5	0mg	0.071mg	1%
Vitamin B6	0mg	0.013mg	1%
Protein per 100 calories	0g	2.9g	N/A
Calories per 10 g protein		347kcal	N/A
Weight per 100 calories	11g	200g	N/A
Unsaturated / Saturated Fat ratio	6	4.3	N/A
Net carbs	0g	10.02g	N/A
Potassium	1mg	16mg	0%
Sugar	0g	0.03g	N/A
Sodium	2mg	6mg	0%
Choline	0.3mg		0%
Tryptophan	0mg	0.02mg	0%
Threonine	0mg	0.045mg	0%
Isoleucine	0mg	0.063mg	0%
Leucine	0mg	0.11mg	0%
Lysine	0mg	0.037mg	0%
Methionine	0mg	0.027mg	0%
Phenylalanine	0mg	0.078mg	0%
Valine	0mg	0.07mg	0%
Histidine	0mg	0.033mg	0%