Mustard oil vs. Olive oil — In-Depth Nutrition Comparison

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What are the main differences between mustard oil and olive oil?

Mustard oil is richer in polyunsaturated fat, yet olive oil is richer in iron and monounsaturated fat.
Olive oil's daily need coverage for saturated fat is 11% higher.
Mustard oil has 2 times more polyunsaturated fat than olive oil. Mustard oil has 21.23g of polyunsaturated fat, while olive oil has 10.523g.
Mustard oil contains less saturated fat.

We used Oil, mustard and Oil, olive, salad or cooking types in this comparison.

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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.

Mustard oil

Olive oil

Contains less SodiumSodium

-100%

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Mustard oil

Olive oil

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		14.35mg	96%
Polyunsaturated fat	21.23g	10.523g	71%
Vitamin K		60.2µg	50%
Monounsaturated fat	59.187g	72.961g	34%
Saturated fat	11.582g	13.808g	10%
Iron	0mg	0.56mg	7%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Calcium	0mg	1mg	0%
Potassium	0mg	1mg	0%
Sodium	0mg	2mg	0%
Choline		0.3mg	0%