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Olive oil vs. Wheat — In-Depth Nutrition Comparison

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How are olive oil and wheat different?

  • Wheat has more selenium, manganese, phosphorus, copper, vitamin B3, zinc, iron, vitamin B1, and magnesium than olive oil.
  • Daily need coverage for selenium for wheat is 163% higher.
  • Olive oil contains 30 times more saturated fat than wheat . While olive oil contains 13.808g of saturated fat, wheat contains only 0.454g.
  • Olive oil has a lower glycemic index (0) than wheat (50).

Oil, olive, salad or cooking and Wheat, durum are the varieties used in this article.

Infographic

Olive oil vs Wheat  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.
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +43000%
Contains more IronIron +528.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Wheat DV% diff.
Monounsaturated fat 72.961g 0.344g 182%
Selenium 0µg 89.4µg 163%
Fats 100g 2.47g 150%
Manganese 0mg 3.012mg 131%
Vitamin E 14.35mg 96%
Phosphorus 0mg 508mg 73%
Polyunsaturated fat 10.523g 0.978g 64%
Saturated fat 13.808g 0.454g 61%
Copper 0mg 0.553mg 61%
Vitamin K 60.2µg 50%
Vitamin B3 0mg 6.738mg 42%
Zinc 0mg 4.16mg 38%
Iron 0.56mg 3.52mg 37%
Vitamin B1 0mg 0.419mg 35%
Magnesium 0mg 144mg 34%
Vitamin B6 0mg 0.419mg 32%
Protein 0g 13.68g 27%
Calories 884kcal 339kcal 27%
Carbs 0g 71.13g 24%
Vitamin B5 0mg 0.935mg 19%
Potassium 1mg 431mg 13%
Folate 0µg 43µg 11%
Vitamin B2 0mg 0.121mg 9%
Calcium 1mg 34mg 3%
Net carbs 0g 71.13g N/A
Sodium 2mg 2mg 0%
Choline 0.3mg 0%
Tryptophan 0mg 0.176mg 0%
Threonine 0mg 0.366mg 0%
Isoleucine 0mg 0.533mg 0%
Leucine 0mg 0.934mg 0%
Lysine 0mg 0.303mg 0%
Methionine 0mg 0.221mg 0%
Phenylalanine 0mg 0.681mg 0%
Valine 0mg 0.594mg 0%
Histidine 0mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +3948.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +21109.6%
Contains more Poly. FatPolyunsaturated fat +976%
Contains less Sat. FatSaturated fat -96.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.