Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive oil
  5. Compare
  6. Olive oil vs. Soybean

Olive oil vs. Soybean — In-Depth Nutrition Comparison

Compare

Important differences between Olive oil and Soybean

  • Olive oil has more Vitamin E , and Vitamin K, however, Soybean has more Iron, Copper, Manganese, Phosphorus, Fiber, Vitamin B2, and Magnesium.
  • Olive oil's daily need coverage for Vitamin E is 93% more.
  • Olive oil has 11 times more Saturated Fat than Soybean. Olive oil has 13.808g of Saturated Fat, while Soybean has 1.297g.

The food varieties used in the comparison are Oil, olive, salad or cooking and Soybeans, mature cooked, boiled, without salt.

Infographic

Olive oil vs Soybean 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.
Olive oil
Olive oil
0
:
10
Soybean
Soybean
Contains more Calcium +10100%
Contains more Iron +817.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +51400%
Contains less Sodium -50%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +10100%
Contains more Iron +817.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +51400%
Contains less Sodium -50%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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
Olive oil
2
:
8
Soybean
Soybean
Contains more Vitamin E +4000%
Contains more Vitamin K +213.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin E +4000%
Contains more Vitamin K +213.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Soybean
Soybean
Contains more Fats +1014.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Fats +1014.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Soybean
Soybean
Contains more Monounsaturated Fat +3583%
Contains more Polyunsaturated fat +107.8%
Contains less Saturated Fat -90.6%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +3583%
Contains more Polyunsaturated fat +107.8%
Contains less Saturated Fat -90.6%

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

All nutrients comparison - raw data values

Nutrient Olive oil Soybean Opinion
Net carbs 0g 2.36g Soybean
Protein 0g 18.21g Soybean
Fats 100g 8.97g Olive oil
Carbs 0g 8.36g Soybean
Calories 884kcal 172kcal Olive oil
Sugar 0g 3g Olive oil
Fiber 0g 6g Soybean
Calcium 1mg 102mg Soybean
Iron 0.56mg 5.14mg Soybean
Magnesium 0mg 86mg Soybean
Phosphorus 0mg 245mg Soybean
Potassium 1mg 515mg Soybean
Sodium 2mg 1mg Soybean
Zinc 0mg 1.15mg Soybean
Copper 0mg 0.407mg Soybean
Manganese 0mg 0.824mg Soybean
Selenium 0µg 7.3µg Soybean
Vitamin A 0IU 9IU Soybean
Vitamin E 14.35mg 0.35mg Olive oil
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0mg 0.155mg Soybean
Vitamin B2 0mg 0.285mg Soybean
Vitamin B3 0mg 0.399mg Soybean
Vitamin B5 0mg 0.179mg Soybean
Vitamin B6 0mg 0.234mg Soybean
Folate 0µg 54µg Soybean
Vitamin K 60.2µg 19.2µg Olive oil
Tryptophan 0mg 0.242mg Soybean
Threonine 0mg 0.723mg Soybean
Isoleucine 0mg 0.807mg Soybean
Leucine 0mg 1.355mg Soybean
Lysine 0mg 1.108mg Soybean
Methionine 0mg 0.224mg Soybean
Phenylalanine 0mg 0.869mg Soybean
Valine 0mg 0.831mg Soybean
Histidine 0mg 0.449mg Soybean
Saturated Fat 13.808g 1.297g Soybean
Monounsaturated Fat 72.961g 1.981g Olive oil
Polyunsaturated fat 10.523g 5.064g Olive oil

Which food is preferable for your diet?

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

People also compare

Olive oil
Olive oil vs Rice bran oil
Rice bran oil
Olive oil
Olive oil vs Palm oil
Palm oil
Olive oil
Olive oil vs Coconut oil
Coconut oil
Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw

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
36%
Olive oil
23%
Soybean
Minerals Daily Need Coverage Score
2%
Olive oil
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 12.511g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.