Olive oil vs. Rice — In-Depth Nutrition Comparison
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How are olive oil and rice different?
- Olive oil is richer in vitamin E and vitamin K, while rice is higher in manganese, folate, selenium, vitamin B1, vitamin B3, iron, and vitamin B5.
- Olive oil covers your daily need for vitamin E, 95% more than rice.
- Rice is lower in saturated fat.
- Rice has a higher glycemic index (60) than olive oil (0).
Oil, olive, salad or cooking and Rice, white, long-grain, regular, enriched, cooked types were used in this article.
Infographic
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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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +3400% |
| Contains more IronIron | +114.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -50% |
| 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 | +35775% |
| Contains more Vitamin KVitamin K | +∞% |
| 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 | +∞% |
| Contains more CholineCholine | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 72.961g | 0.088g | 182% |
| Fats | 100g | 0.28g | 153% |
| Vitamin E | 14.35mg | 0.04mg | 95% |
| Polyunsaturated fat | 10.523g | 0.076g | 70% |
| Saturated fat | 13.808g | 0.077g | 62% |
| Vitamin K | 60.2µg | 0µg | 50% |
| Calories | 884kcal | 130kcal | 38% |
| Manganese | 0mg | 0.472mg | 21% |
| Folate | 0µg | 58µg | 15% |
| Vitamin B1 | 0mg | 0.163mg | 14% |
| Selenium | 0µg | 7.5µg | 14% |
| Carbs | 0g | 28.17g | 9% |
| Vitamin B3 | 0mg | 1.476mg | 9% |
| Copper | 0mg | 0.069mg | 8% |
| Iron | 0.56mg | 1.2mg | 8% |
| Vitamin B5 | 0mg | 0.39mg | 8% |
| Vitamin B6 | 0mg | 0.093mg | 7% |
| Phosphorus | 0mg | 43mg | 6% |
| Protein | 0g | 2.69g | 5% |
| Zinc | 0mg | 0.49mg | 4% |
| Magnesium | 0mg | 12mg | 3% |
| Fiber | 0g | 0.4g | 2% |
| Vitamin B2 | 0mg | 0.013mg | 1% |
| Potassium | 1mg | 35mg | 1% |
| Calcium | 1mg | 10mg | 1% |
| Net carbs | 0g | 27.77g | N/A |
| Sugar | 0g | 0.05g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Choline | 0.3mg | 2.1mg | 0% |
| Tryptophan | 0mg | 0.031mg | 0% |
| Threonine | 0mg | 0.096mg | 0% |
| Isoleucine | 0mg | 0.116mg | 0% |
| Leucine | 0mg | 0.222mg | 0% |
| Lysine | 0mg | 0.097mg | 0% |
| Methionine | 0mg | 0.063mg | 0% |
| Phenylalanine | 0mg | 0.144mg | 0% |
| Valine | 0mg | 0.164mg | 0% |
| Histidine | 0mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +35614.3% |
| 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 | +82810.2% |
| Contains more Poly. FatPolyunsaturated fat | +13746.1% |
| Contains less Sat. FatSaturated fat | -99.4% |
