Olive oil vs. Vegetable oil — In-Depth Nutrition Comparison
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How are Olive oil and Vegetable oil different?
- Olive oil is richer in Vitamin K, Iron, and Monounsaturated Fat, while Vegetable oil is higher in Polyunsaturated fat.
- Olive oil covers your daily need of Vitamin K 33% more than Vegetable oil.
- Olive oil contains 4 times more Iron than Vegetable oil. Olive oil contains 0.56mg of Iron, while Vegetable oil contains 0.13mg.
Oil, olive, salad or cooking and Oil, corn, peanut, and olive types were used in this article.
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 more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +330.8% |
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -100% |
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 KVitamin K | +186.7% |
| Contains more CholineCholine | +50% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
~equal in
Protein
~0g
~equal in
Fats
~100g
~equal in
Carbs
~0g
~equal in
Water
~0g
~equal in
Other
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
13.808 g
Monounsaturated Fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 g
Saturated Fat:
Sat. Fat
14.367 g
Monounsaturated Fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
| Contains more Mono. FatMonounsaturated Fat | +51.9% |
| Contains more Poly. FatPolyunsaturated fat | +213.9% |
~equal in
Saturated Fat
~14.367g
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 Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 884kcal | 884kcal | |
| Fats | 100g | 100g | |
| Calcium | 1mg | 0mg |
|
| Potassium | 1mg | 0mg |
|
| Iron | 0.56mg | 0.13mg |
|
| Zinc | 0mg | 0.02mg |
|
| Sodium | 2mg | 0mg |
|
| Vitamin E | 14.35mg | 14.78mg |
|
| Vitamin K | 60.2µg | 21µg |
|
| Choline | 0.3mg | 0.2mg |
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| Saturated Fat | 13.808g | 14.367g |
|
| Monounsaturated Fat | 72.961g | 48.033g |
|
| Polyunsaturated fat | 10.523g | 33.033g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet | Equal | |
| 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%
27%
Minerals Daily Need Coverage Score
2%
1%
Comparison summary
Which food contains less Sodium?
Vegetable oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Vegetable oil is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Olive oil is lower in Saturated Fat (difference - 0.559g)
Which food is richer in minerals?
Olive oil is relatively richer in minerals
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.