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  6. Olive oil vs. Salmon oil

Olive oil vs. Salmon oil — In-Depth Nutrition Comparison

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What are the main differences between Olive oil and Salmon oil?

  • Olive oil is richer in Iron, and Monounsaturated Fat, yet Salmon oil is richer in Polyunsaturated fat.
  • Salmon oil's daily need coverage for Cholesterol is 162% higher.
  • Olive oil contains less Saturated Fat.

We used Oil, olive, salad or cooking and Fish oil, salmon types in this comparison.

Infographic

Olive oil vs Salmon oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -100%
~equal in Magnesium ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Phosphorus ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
~equal in Protein ~0g
~equal in Fats ~100g
~equal in Carbs ~0g
~equal in Water ~0g
~equal in Other ~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
22% 33% 45%
Saturated Fat: Sat. Fat 19.872 g
Monounsaturated Fat: Mono. Fat 29.037 g
Polyunsaturated fat: Poly. Fat 40.324 g
Contains less Sat. FatSaturated Fat -30.5%
Contains more Mono. FatMonounsaturated Fat +151.3%
Contains more Poly. FatPolyunsaturated fat +283.2%

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

All nutrients comparison - raw data values

Nutrient Olive oil Salmon oil Opinion
Calories 884kcal 902kcal Salmon oil
Fats 100g 100g
Cholesterol 0mg 485mg Olive oil
Calcium 1mg 0mg Olive oil
Potassium 1mg 0mg Olive oil
Iron 0.56mg 0mg Olive oil
Sodium 2mg 0mg Salmon oil
Vitamin E 14.35mg Olive oil
Vitamin K 60.2µg Olive oil
Choline 0.3mg Olive oil
Saturated Fat 13.808g 19.872g Olive oil
Monounsaturated Fat 72.961g 29.037g Olive oil
Polyunsaturated fat 10.523g 40.324g Salmon oil
Omega-3 - EPA 0g 13.023g Salmon oil
Omega-3 - DHA 0g 18.232g Salmon oil
Omega-3 - DPA 0g 2.991g Salmon oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Salmon oil
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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%
Olive oil
0%
Salmon oil
Minerals Daily Need Coverage Score
2%
Olive oil
0%
Salmon oil

Comparison summary

Which food is lower in Sugar?
Salmon oil
Salmon oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon oil
Salmon oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Salmon oil
Salmon oil is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 485mg)
Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 6.064g)
Which food is richer in minerals?
Olive oil
Olive oil is relatively richer in minerals
Which food is richer in vitamins?
Olive oil
Olive oil is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Salmon oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172343/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.