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, monounsaturated fat, and polyunsaturated 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.
| 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 | +∞% |
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 | +71650% |
| Contains more Vitamin KVitamin K | +60100% |
| Contains more CholineCholine | +∞% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +47519% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +260475% |
| Contains more Poly. FatPolyunsaturated fat | +9130.7% |
| Contains less Sat. FatSaturated fat | -99.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Folate | 0µg | 12µg | 3% |
| Vitamin B3 | 0mg | 0.52mg | 3% |
| Protein | 0g | 1.44g | 3% |
| Vitamin B2 | 0mg | 0.025mg | 2% |
| Fiber | 0g | 0.5g | 2% |
| Phosphorus | 0mg | 15mg | 2% |
| Magnesium | 0mg | 5mg | 1% |
| Zinc | 0mg | 0.13mg | 1% |
| Vitamin B5 | 0mg | 0.071mg | 1% |
| Vitamin B6 | 0mg | 0.013mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
2%
21%
Comparison summary
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 13.775g)
Which food is cheaper?
Porridge is cheaper (difference - $1.4)
Which food is richer in minerals?
Porridge is relatively richer in minerals
Which food is lower in Sugar?
Olive oil is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Olive oil is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
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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.