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Egg vs. Olive oil — In-Depth Nutrition Comparison

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Important differences between eggs and olive oil

  • Eggs have more copper, selenium, choline, vitamin B12, vitamin B2, and vitamin B5; however, olive oil has more vitamin E and vitamin K.
  • Eggs' daily need coverage for copper is 222% more.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Oil, olive, salad or cooking.

Infographic

Egg vs Olive oil 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.
Egg
Egg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +12500%
Contains more IronIron +112.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.4%

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.
Egg
Egg
10
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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 +97833.3%
Contains more Vitamin EVitamin E +1293.2%
Contains more Vitamin KVitamin K +19966.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +842.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +1689.6%
Contains more Poly. FatPolyunsaturated fat +644.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Olive oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg Olive oil DV% diff.
Copper 2mg 0mg 222%
Monounsaturated fat 4.077g 72.961g 172%
Fats 10.61g 100g 138%
Cholesterol 373mg 0mg 124%
Vitamin E 1.03mg 14.35mg 89%
Polyunsaturated fat 1.414g 10.523g 61%
Selenium 30.8µg 0µg 56%
Choline 293.8mg 0.3mg 53%
Vitamin K 0.3µg 60.2µg 50%
Saturated fat 3.267g 13.808g 48%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0mg 39%
Calories 155kcal 884kcal 36%
Vitamin B5 1.398mg 0mg 28%
Protein 12.58g 0g 25%
Phosphorus 172mg 0mg 25%
Vitamin A 149µg 0µg 17%
Folate 44µg 0µg 11%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Zinc 1.05mg 0mg 10%
Vitamin B6 0.121mg 0mg 9%
Iron 1.19mg 0.56mg 8%
Vitamin B1 0.066mg 0mg 6%
Sodium 124mg 2mg 5%
Calcium 50mg 1mg 5%
Potassium 126mg 1mg 4%
Magnesium 10mg 0mg 2%
Manganese 0.026mg 0mg 1%
Carbs 1.12g 0g 0%
Net carbs 1.12g 0g N/A
Sugar 1.12g 0g N/A
Vitamin B3 0.064mg 0mg 0%
Tryptophan 0.153mg 0mg 0%
Threonine 0.604mg 0mg 0%
Isoleucine 0.686mg 0mg 0%
Leucine 1.075mg 0mg 0%
Lysine 0.904mg 0mg 0%
Methionine 0.392mg 0mg 0%
Phenylalanine 0.668mg 0mg 0%
Valine 0.767mg 0mg 0%
Histidine 0.298mg 0mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
53%
Egg
34%
Olive oil
Minerals Daily Need Coverage Score
103%
Egg
2%
Olive oil

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 122mg)
Which food is lower in Saturated fat?
Egg
Egg is lower in Saturated fat (difference - 10.541g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $0.4)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.