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 for 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.
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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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Polyunsaturated fat | 10.523g | 33.033g | 150% |
Monounsaturated fat | 72.961g | 48.033g | 62% |
Vitamin K | 60.2µg | 21µg | 33% |
Iron | 0.56mg | 0.13mg | 5% |
Vitamin E | 14.35mg | 14.78mg | 3% |
Saturated fat | 13.808g | 14.367g | 3% |
Calories | 884kcal | 884kcal | 0% |
Fats | 100g | 100g | 0% |
Calcium | 1mg | 0mg | 0% |
Potassium | 1mg | 0mg | 0% |
Zinc | 0mg | 0.02mg | 0% |
Sodium | 2mg | 0mg | 0% |
Choline | 0.3mg | 0.2mg | 0% |
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