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Olive oil vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between olive oil and soy milk

  • Olive oil has more vitamin E and vitamin K, while soy milk has more copper, manganese, selenium, vitamin B5, phosphorus, magnesium, and vitamin B6.
  • Olive oil covers your daily need for vitamin E, 95% more than soy milk.
  • Olive oil contains 67 times more saturated fat than soy milk. While olive oil contains 13.808g of saturated fat, soy milk contains only 0.205g.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of soy milk is 37.

These are the specific foods used in this comparison Oil, olive, salad or cooking and Soymilk, original, and vanilla, unfortified.

Infographic

Olive oil vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains less SodiumSodium -96.1%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2400%
Contains more PotassiumPotassium +11700%
Contains more IronIron +14.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
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.
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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin EVitamin E +12945.5%
Contains more Vitamin KVitamin K +1906.7%
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 +7766.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Soy milk DV% diff.
Monounsaturated fat 72.961g 0.401g 181%
Fats 100g 1.75g 151%
Vitamin E 14.35mg 0.11mg 95%
Polyunsaturated fat 10.523g 0.961g 64%
Saturated fat 13.808g 0.205g 62%
Vitamin K 60.2µg 3µg 48%
Calories 884kcal 54kcal 42%
Copper 0mg 0.128mg 14%
Manganese 0mg 0.223mg 10%
Selenium 0µg 4.8µg 9%
Vitamin B5 0mg 0.373mg 7%
Protein 0g 3.27g 7%
Phosphorus 0mg 52mg 7%
Vitamin B6 0mg 0.077mg 6%
Magnesium 0mg 25mg 6%
Folate 0µg 18µg 5%
Vitamin B1 0mg 0.06mg 5%
Vitamin B2 0mg 0.069mg 5%
Choline 0.3mg 23.6mg 4%
Potassium 1mg 118mg 3%
Vitamin B3 0mg 0.513mg 3%
Sodium 2mg 51mg 2%
Carbs 0g 6.28g 2%
Fiber 0g 0.6g 2%
Calcium 1mg 25mg 2%
Zinc 0mg 0.12mg 1%
Iron 0.56mg 0.64mg 1%
Net carbs 0g 5.68g N/A
Sugar 0g 3.99g N/A
Tryptophan 0mg 0.038mg 0%
Threonine 0mg 0.108mg 0%
Isoleucine 0mg 0.114mg 0%
Leucine 0mg 0.186mg 0%
Lysine 0mg 0.131mg 0%
Methionine 0mg 0.027mg 0%
Phenylalanine 0mg 0.113mg 0%
Valine 0mg 0.117mg 0%
Histidine 0mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more FatsFats +5614.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +18094.8%
Contains more Poly. FatPolyunsaturated fat +995%
Contains less Sat. FatSaturated fat -98.5%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.