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  6. Olive oil vs. Spread

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.
Olive oil
Olive oil
1
:
9
Spread
Spread
Contains less Sodium -99.8%
Contains more Calcium +1100%
Contains more Iron +41.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +10900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains less Sodium -99.8%
Contains more Calcium +1100%
Contains more Iron +41.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +10900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
2
:
9
Spread
Spread
Contains more Vitamin E +724.7%
Contains more Vitamin K +3662.5%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Contains more Vitamin E +724.7%
Contains more Vitamin K +3662.5%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Spread
Spread
Contains more Fats +476.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Spread
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 Fats +476.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Spread
Spread
Contains more Monounsaturated Fat +862%
Contains more Polyunsaturated fat +310.3%
Contains less Saturated Fat -56.7%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Contains more Monounsaturated Fat +862%
Contains more Polyunsaturated fat +310.3%
Contains less Saturated 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.
Olive oil Spread
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Olive oil Spread Opinion
Net carbs 0g 11.74g Spread
Protein 0g 7.66g Spread
Fats 100g 17.34g Olive oil
Carbs 0g 11.94g Spread
Calories 884kcal 235kcal Olive oil
Fiber 0g 0.2g Spread
Calcium 1mg 12mg Spread
Iron 0.56mg 0.79mg Spread
Magnesium 0mg 8mg Spread
Phosphorus 0mg 59mg Spread
Potassium 1mg 110mg Spread
Sodium 2mg 1013mg Olive oil
Zinc 0mg 1.02mg Spread
Copper 0mg 0.13mg Spread
Manganese 0mg 0.026mg Spread
Selenium 0µg 9.7µg Spread
Vitamin A 0IU 87IU Spread
Vitamin A RAE 0µg 26µg Spread
Vitamin E 14.35mg 1.74mg Olive oil
Vitamin D 0IU 22IU Spread
Vitamin D 0µg 0.6µg Spread
Vitamin B1 0mg 0.172mg Spread
Vitamin B2 0mg 0.134mg Spread
Vitamin B3 0mg 1.73mg Spread
Vitamin B5 0mg 0.43mg Spread
Vitamin B6 0mg 0.12mg Spread
Folate 0µg 2µg Spread
Vitamin B12 0µg 1.12µg Spread
Vitamin K 60.2µg 1.6µg Olive oil
Tryptophan 0mg 0.082mg Spread
Threonine 0mg 0.334mg Spread
Isoleucine 0mg 0.334mg Spread
Leucine 0mg 0.6mg Spread
Lysine 0mg 0.663mg Spread
Methionine 0mg 0.196mg Spread
Phenylalanine 0mg 0.301mg Spread
Valine 0mg 0.356mg Spread
Histidine 0mg 0.279mg Spread
Cholesterol 0mg 38mg Olive oil
Saturated Fat 13.808g 5.977g Spread
Monounsaturated Fat 72.961g 7.584g Olive oil
Polyunsaturated fat 10.523g 2.565g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Spread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
36%
Olive oil
30%
Spread
Minerals Daily Need Coverage Score
2%
Olive oil
33%
Spread

Comparison summary

Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 7.831g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.4)
Which food is richer in minerals?
Spread
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 1011mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 38mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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.