Olive oil vs. Spread — In-Depth Nutrition Comparison
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How are Olive oil and Spread different?
- Olive oil is higher than Spread in Vitamin E, Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
- Olive oil covers your daily need of Vitamin E 84% more than Spread.
- Olive oil contains 10 times more Monounsaturated Fat than Spread. Olive oil contains 72.961g of Monounsaturated Fat, while Spread contains 7.6g.
- Spread is lower in Saturated Fat.
Oil, olive, salad or cooking and Margarine-like spread, SMART BEAT Super Light without saturated fat types were used in this article.
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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 CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -99.7% |
| Contains more PotassiumPotassium | +1100% |
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 | +744.1% |
| Contains more Vitamin KVitamin K | +389.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +484.8% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Protein
~0g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +860% |
| Contains more Poly. FatPolyunsaturated fat | +164.4% |
| Contains less Sat. FatSaturated Fat | -83.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 884kcal | 158kcal |
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| Fats | 100g | 17.1g |
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| Calcium | 1mg |
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| Potassium | 1mg | 12mg |
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| Iron | 0.56mg |
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| Sodium | 2mg | 755mg |
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| Vitamin A | 0IU | 4489IU |
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| Vitamin E | 14.35mg | 1.7mg |
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| Vitamin K | 60.2µg | 12.3µg |
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| Trans Fat | 2.45g |
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| Choline | 0.3mg |
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| Saturated Fat | 13.808g | 2.22g |
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| Monounsaturated Fat | 72.961g | 7.6g |
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| Polyunsaturated fat | 10.523g | 3.98g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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%
26%
Minerals Daily Need Coverage Score
2%
10%
Comparison summary
Which food is lower in Saturated Fat?
Spread is lower in Saturated Fat (difference - 11.588g)
Which food is cheaper?
Spread is cheaper (difference - $1.4)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 753mg)
Which food is richer in minerals?
Olive oil is relatively richer in minerals
Which food is richer in vitamins?
Olive oil is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)