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
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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 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.
| Contains more Vitamin EVitamin E | +724.7% |
| Contains more Vitamin KVitamin K | +3662.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| 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 | +∞% |
| Contains more CholineCholine | +20666.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +862% |
| Contains more Poly. FatPolyunsaturated fat | +310.3% |
| Contains less Sat. FatSaturated fat | -56.7% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Vitamin B1 | 0mg | 0.172mg | 14% |
| Copper | 0mg | 0.13mg | 14% |
| Cholesterol | 0mg | 38mg | 13% |
| Choline | 0.3mg | 62.3mg | 11% |
| Vitamin B3 | 0mg | 1.73mg | 11% |
| Vitamin B2 | 0mg | 0.134mg | 10% |
| Zinc | 0mg | 1.02mg | 9% |
| Vitamin B6 | 0mg | 0.12mg | 9% |
| Vitamin B5 | 0mg | 0.43mg | 9% |
| Phosphorus | 0mg | 59mg | 8% |
| Carbs | 0g | 11.94g | 4% |
| Vitamin D | 0IU | 22IU | 3% |
| Potassium | 1mg | 110mg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Iron | 0.56mg | 0.79mg | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Magnesium | 0mg | 8mg | 2% |
| Calcium | 1mg | 12mg | 1% |
| Manganese | 0mg | 0.026mg | 1% |
| Folate | 0µg | 2µg | 1% |
| Fiber | 0g | 0.2g | 1% |
| 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% |
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 |
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| Low Glycemic Index diet | Equal | |
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%
30%
Minerals Daily Need Coverage Score
2%
33%
Comparison summary
Which food is lower in Saturated fat?
Spread is lower in Saturated fat (difference - 7.831g)
Which food is cheaper?
Spread is cheaper (difference - $1.4)
Which food is richer in minerals?
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 1011mg)
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)