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Olive oil vs. Sugar — In-Depth Nutrition Comparison

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How are olive oil and sugar different?

  • Olive oil is higher than sugar in vitamin E, vitamin K, iron, monounsaturated fat, and polyunsaturated fat.
  • Olive oil covers your daily need for vitamin E, 96% more than sugar.
  • Sugar has a higher glycemic index (65) than olive oil (0).

Oil, olive, salad or cooking and Sugars, granulated types were used in this article.

Infographic

Olive oil vs Sugar 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%
Sugar
Sugar
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more IronIron +1020%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~0mg
~equal in Calcium ~1mg
~equal in Phosphorus ~0mg

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%
Sugar
Sugar
1
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% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Sugar DV% diff.
Monounsaturated fat 72.961g 0g 182%
Fats 100g 0g 154%
Vitamin E 14.35mg 0mg 96%
Polyunsaturated fat 10.523g 0g 70%
Saturated fat 13.808g 0g 63%
Vitamin K 60.2µg 0µg 50%
Carbs 0g 99.98g 33%
Calories 884kcal 387kcal 25%
Iron 0.56mg 0.05mg 6%
Copper 0mg 0.007mg 1%
Selenium 0µg 0.6µg 1%
Vitamin B2 0mg 0.019mg 1%
Net carbs 0g 99.98g N/A
Calcium 1mg 1mg 0%
Potassium 1mg 2mg 0%
Sugar 0g 99.8g N/A
Zinc 0mg 0.01mg 0%
Sodium 2mg 1mg 0%
Manganese 0mg 0.004mg 0%
Choline 0.3mg 0mg 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
Sugar
Sugar
2
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
~equal in Protein ~0g
~equal in Other ~0g

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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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.