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Olive oil vs. Table salt — In-Depth Nutrition Comparison

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Significant differences between Olive oil and Table salt

  • The amount of Vitamin E, Vitamin K, Monounsaturated Fat, and Polyunsaturated fat in Olive oil is higher than in Table salt.
  • Table salt covers your daily Sodium needs 1685% more than Olive oil.
  • Table salt contains less Saturated Fat.

Specific food types used in this comparison are Oil, olive, salad or cooking and Salt, table.

Infographic

Olive oil vs Table salt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more IronIron +69.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +700%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~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%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more FatsFats +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Protein ~0g
~equal in Carbs ~0g

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 Table salt
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive oil Table salt Opinion
Calories 884kcal 0kcal Olive oil
Fats 100g 0g Olive oil
Magnesium 0mg 1mg Table salt
Calcium 1mg 24mg Table salt
Potassium 1mg 8mg Table salt
Iron 0.56mg 0.33mg Olive oil
Copper 0mg 0.03mg Table salt
Zinc 0mg 0.1mg Table salt
Sodium 2mg 38758mg Olive oil
Vitamin E 14.35mg 0mg Olive oil
Manganese 0mg 0.1mg Table salt
Selenium 0µg 0.1µg Table salt
Vitamin K 60.2µg 0µg Olive oil
Choline 0.3mg 0mg Olive oil
Saturated Fat 13.808g 0g Table salt
Monounsaturated Fat 72.961g 0g Olive oil
Polyunsaturated fat 10.523g 0g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Table salt
Low Calories diet ok
Low Fats diet ok
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%
Olive oil
0%
Table salt
Minerals Daily Need Coverage Score
2%
Olive oil
510%
Table salt

Comparison summary

Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 13.808g)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $1.3)
Which food is richer in minerals?
Table salt
Table salt is relatively richer in minerals
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 38756mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.