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Olive oil vs. Spaghetti — In-Depth Nutrition Comparison

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The main differences between olive oil and spaghetti

  • Olive oil has more vitamin E and vitamin K; however, spaghetti has more selenium, manganese, copper, phosphorus, and fiber.
  • Daily need coverage for vitamin E for olive oil is 95% higher.
  • Spaghetti is lower in saturated fat.
  • Spaghetti has a higher glycemic index than olive oil.

Food types used in this article are Oil, olive, salad or cooking and Pasta, cooked, unenriched, without added salt.

Infographic

Olive oil vs Spaghetti 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.
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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more IronIron +12%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +4300%
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.
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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin EVitamin E +23816.7%
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 +2033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more FatsFats +10652.7%
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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +55595.4%
Contains more Poly. FatPolyunsaturated fat +3127.9%
Contains less Sat. FatSaturated fat -98.7%

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 Spaghetti
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 Spaghetti DV% diff.
Monounsaturated fat 72.961g 0.131g 182%
Fats 100g 0.93g 152%
Vitamin E 14.35mg 0.06mg 95%
Polyunsaturated fat 10.523g 0.326g 68%
Saturated fat 13.808g 0.176g 62%
Vitamin K 60.2µg 0µg 50%
Selenium 0µg 26.4µg 48%
Calories 884kcal 158kcal 36%
Manganese 0mg 0.322mg 14%
Protein 0g 5.8g 12%
Copper 0mg 0.1mg 11%
Starch 26.01g 11%
Carbs 0g 30.86g 10%
Phosphorus 0mg 58mg 8%
Fiber 0g 1.8g 7%
Zinc 0mg 0.51mg 5%
Vitamin B6 0mg 0.049mg 4%
Magnesium 0mg 18mg 4%
Vitamin B3 0mg 0.4mg 3%
Folate 0µg 7µg 2%
Vitamin B5 0mg 0.112mg 2%
Vitamin B2 0mg 0.02mg 2%
Vitamin B1 0mg 0.02mg 2%
Iron 0.56mg 0.5mg 1%
Choline 0.3mg 6.4mg 1%
Potassium 1mg 44mg 1%
Calcium 1mg 7mg 1%
Net carbs 0g 29.06g N/A
Sugar 0g 0.56g N/A
Sodium 2mg 1mg 0%
Tryptophan 0mg 0.083mg 0%
Threonine 0mg 0.206mg 0%
Isoleucine 0mg 0.228mg 0%
Leucine 0mg 0.44mg 0%
Lysine 0mg 0.133mg 0%
Methionine 0mg 0.065mg 0%
Phenylalanine 0mg 0.297mg 0%
Valine 0mg 0.262mg 0%
Histidine 0mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Which food is preferable for your diet?

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

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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
3%
Spaghetti
Minerals Daily Need Coverage Score
2%
Olive oil
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 13.632g)
Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food is richer in vitamins?
Spaghetti
Spaghetti is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 49)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.2)
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.