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Olive oil vs. Spread — In-Depth Nutrition Comparison

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What are the main differences between olive oil and spread?

  • Olive oil is richer in vitamin E and vitamin K, yet spread is richer in vitamin B12, selenium, copper, vitamin B1, and choline.
  • Olive oil's daily need coverage for vitamin E is 84% higher.
  • Olive oil has 38 times more vitamin K than spread. Olive oil has 60.2µg of vitamin K, while spread has 1.6µg.
  • Spread contains less saturated fat.

We used Oil, olive, salad or cooking and Sandwich spread, pork, beef types in this comparison.

Infographic

Olive oil vs Spread 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%
Spread
Spread
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +10900%
Contains more IronIron +41.1%
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 287% 0% 0% 0% 0% 0% 0% 151% 0%
Spread
Spread
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 8.7% 35% 43% 31% 32% 26% 28% 140% 4% 1.5%
Contains more Vitamin EVitamin E +724.7%
Contains more Vitamin KVitamin K +3662.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Olive oil Spread DV% diff.
Monounsaturated fat 72.961g 7.584g 163%
Fats 100g 17.34g 127%
Vitamin E 14.35mg 1.74mg 84%
Polyunsaturated fat 10.523g 2.565g 53%
Vitamin K 60.2µg 1.6µg 49%
Vitamin B12 0µg 1.12µg 47%
Sodium 2mg 1013mg 44%
Saturated fat 13.808g 5.977g 36%
Calories 884kcal 235kcal 32%
Selenium 0µg 9.7µg 18%
Protein 0g 7.66g 15%
Copper 0mg 0.13mg 14%
Vitamin B1 0mg 0.172mg 14%
Cholesterol 0mg 38mg 13%
Vitamin B3 0mg 1.73mg 11%
Choline 0.3mg 62.3mg 11%
Vitamin B2 0mg 0.134mg 10%
Zinc 0mg 1.02mg 9%
Vitamin B5 0mg 0.43mg 9%
Vitamin B6 0mg 0.12mg 9%
Phosphorus 0mg 59mg 8%
Carbs 0g 11.94g 4%
Vitamin D* 0 IU 22 IU 3%
Vitamin D 0µg 0.6µg 3%
Potassium 1mg 110mg 3%
Iron 0.56mg 0.79mg 3%
Vitamin A 0µg 26µg 3%
Magnesium 0mg 8mg 2%
Calcium 1mg 12mg 1%
Fiber 0g 0.2g 1%
Manganese 0mg 0.026mg 1%
Folate 0µg 2µg 1%
Protein per 100 calories 0g 3.3g N/A
Calories per 10 g protein 307kcal N/A
Weight per 100 calories 11g 43g N/A
Unsaturated / Saturated Fat ratio 6 1.7 N/A
Net carbs 0g 11.74g N/A
Tryptophan 0mg 0.082mg 0%
Threonine 0mg 0.334mg 0%
Isoleucine 0mg 0.334mg 0%
Leucine 0mg 0.6mg 0%
Lysine 0mg 0.663mg 0%
Methionine 0mg 0.196mg 0%
Phenylalanine 0mg 0.301mg 0%
Valine 0mg 0.356mg 0%
Histidine 0mg 0.279mg 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
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more FatsFats +476.7%
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
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains more Mono. FatMonounsaturated fat +862%
Contains more Poly. FatPolyunsaturated fat +310.3%
Contains less Sat. FatSaturated fat -56.7%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.