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Olive oil vs. Yogurt — In-Depth Nutrition Comparison

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How are olive oil and yogurt different?

  • Olive oil is higher in vitamin E, vitamin K, and iron; however, yogurt is richer in vitamin B12, vitamin B2, phosphorus, selenium, calcium, and vitamin B5.
  • Daily need coverage for vitamin E for olive oil is 96% higher.
  • Yogurt has less saturated fat.
  • Olive oil has a lower glycemic index (0) than yogurt (19).

Oil, olive, salad or cooking and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Olive oil vs Yogurt 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%
Yogurt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more IronIron +700%
Contains less SodiumSodium -94.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +10900%
Contains more PotassiumPotassium +14000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
Yogurt
9
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin EVitamin E +143400%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4933.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +25541%
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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +137562.3%
Contains more Poly. FatPolyunsaturated fat +87591.7%
Contains less Sat. FatSaturated fat -99.2%

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 Yogurt
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Olive oil Yogurt DV% diff.
Monounsaturated fat 72.961g 0.053g 182%
Fats 100g 0.39g 153%
Vitamin E 14.35mg 0.01mg 96%
Polyunsaturated fat 10.523g 0.012g 70%
Saturated fat 13.808g 0.117g 62%
Vitamin K 60.2µg 0µg 50%
Calories 884kcal 59kcal 41%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0mg 0.278mg 21%
Protein 0g 10.19g 20%
Phosphorus 0mg 135mg 19%
Selenium 0µg 9.7µg 18%
Calcium 1mg 110mg 11%
Vitamin B5 0mg 0.331mg 7%
Iron 0.56mg 0.07mg 6%
Zinc 0mg 0.52mg 5%
Vitamin B6 0mg 0.063mg 5%
Potassium 1mg 141mg 4%
Magnesium 0mg 11mg 3%
Choline 0.3mg 15.1mg 3%
Cholesterol 0mg 5mg 2%
Copper 0mg 0.017mg 2%
Vitamin B1 0mg 0.023mg 2%
Folate 0µg 7µg 2%
Vitamin B3 0mg 0.208mg 1%
Carbs 0g 3.6g 1%
Sodium 2mg 36mg 1%
Net carbs 0g 3.6g N/A
Sugar 0g 3.24g N/A
Vitamin A 0µg 1µg 0%
Manganese 0mg 0.009mg 0%
Trans fat 0.006g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Yogurt
Minerals Daily Need Coverage Score
2%
Olive oil
19%
Yogurt

Comparison summary

Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 13.691g)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 19)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.2)

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.