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Milk vs. Olive oil — In-Depth Nutrition Comparison

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A recap on differences between Milk and Olive oil

  • Milk has more Vitamin B12, Vitamin B2, Phosphorus, Calcium, Vitamin D, and Vitamin B5, however, Olive oil is higher in Vitamin E , Vitamin K, and Iron.
  • Olive oil covers your daily Vitamin E needs 96% more than Milk.
  • Milk has less Saturated Fat.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Oil, olive, salad or cooking.

Infographic

Milk 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.
Milk
Milk
8
:
2
Olive oil
Olive oil
Contains more Calcium +12400%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +14900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +1766.7%
Contains less Sodium -95.5%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +12400%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +14900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +1766.7%
Contains less Sodium -95.5%

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.
Milk
Milk
9
:
2
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +143400%
Contains more Vitamin K +60100%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +143400%
Contains more Vitamin K +60100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +10209.3%
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +10209.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +26239.7%
Contains more Polyunsaturated fat +29965.7%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +26239.7%
Contains more Polyunsaturated fat +29965.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Olive oil Opinion
Net carbs 4.99g 0g Milk
Protein 3.37g 0g Milk
Fats 0.97g 100g Olive oil
Carbs 4.99g 0g Milk
Calories 42kcal 884kcal Olive oil
Sugar 5.2g 0g Olive oil
Calcium 125mg 1mg Milk
Iron 0.03mg 0.56mg Olive oil
Magnesium 11mg 0mg Milk
Phosphorus 95mg 0mg Milk
Potassium 150mg 1mg Milk
Sodium 44mg 2mg Olive oil
Zinc 0.42mg 0mg Milk
Copper 0.01mg 0mg Milk
Manganese 0.003mg 0mg Milk
Selenium 3.3µg 0µg Milk
Vitamin A 196IU 0IU Milk
Vitamin A RAE 58µg 0µg Milk
Vitamin E 0.01mg 14.35mg Olive oil
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin B1 0.02mg 0mg Milk
Vitamin B2 0.185mg 0mg Milk
Vitamin B3 0.093mg 0mg Milk
Vitamin B5 0.361mg 0mg Milk
Vitamin B6 0.037mg 0mg Milk
Folate 5µg 0µg Milk
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 60.2µg Olive oil
Tryptophan 0.043mg 0mg Milk
Threonine 0.143mg 0mg Milk
Isoleucine 0.174mg 0mg Milk
Leucine 0.319mg 0mg Milk
Lysine 0.282mg 0mg Milk
Methionine 0.088mg 0mg Milk
Phenylalanine 0.174mg 0mg Milk
Valine 0.22mg 0mg Milk
Histidine 0.101mg 0mg Milk
Cholesterol 5mg 0mg Olive oil
Saturated Fat 0.633g 13.808g Milk
Monounsaturated Fat 0.277g 72.961g Olive oil
Polyunsaturated fat 0.035g 10.523g Olive oil
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Milk
36%
Olive oil
Minerals Daily Need Coverage Score
14%
Milk
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 31)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 13.175g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.8)
Which food is richer in minerals?
Milk
Milk is relatively richer in minerals
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.