Mustard oil vs. Olive — In-Depth Nutrition Comparison
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What are the main differences between mustard oil and olive?
- Mustard oil is richer in polyunsaturated fat and monounsaturated fat, yet olive is richer in iron, copper, fiber, and calcium.
- Mustard oil's daily need coverage for saturated fat is 51% higher.
- Mustard oil has 23 times more polyunsaturated fat than olive. Mustard oil has 21.23g of polyunsaturated fat, while olive has 0.911g.
- Olive contains less saturated fat.
We used Oil, mustard and Olives, ripe, canned (small-extra large) types in this comparison.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
| Contains more FatsFats | +836.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
11.582 g
Monounsaturated fat:
Mono. Fat
59.187 g
Polyunsaturated fat:
Poly. Fat
21.23 g
Saturated fat:
Sat. Fat
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
| Contains more Mono. FatMonounsaturated fat | +650.3% |
| Contains more Poly. FatPolyunsaturated fat | +2230.4% |
| Contains less Sat. FatSaturated fat | -87.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fats | 100g | 10.68g | 137% |
| Polyunsaturated fat | 21.23g | 0.911g | 135% |
| Monounsaturated fat | 59.187g | 7.888g | 128% |
| Saturated fat | 11.582g | 1.415g | 46% |
| Iron | 0mg | 3.3mg | 41% |
| Calories | 884kcal | 115kcal | 38% |
| Sodium | 0mg | 735mg | 32% |
| Copper | 0mg | 0.251mg | 28% |
| Fiber | 0g | 3.2g | 13% |
| Vitamin E | 1.65mg | 11% | |
| Calcium | 0mg | 88mg | 9% |
| Choline | 10.3mg | 2% | |
| Protein | 0g | 0.84g | 2% |
| Vitamin A | 0µg | 20µg | 2% |
| Selenium | 0µg | 0.9µg | 2% |
| Zinc | 0mg | 0.22mg | 2% |
| Carbs | 0g | 6.26g | 2% |
| Magnesium | 0mg | 4mg | 1% |
| Manganese | 0mg | 0.02mg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Vitamin B6 | 0mg | 0.009mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Net carbs | 0g | 3.06g | N/A |
| Potassium | 0mg | 8mg | 0% |
| Phosphorus | 0mg | 3mg | 0% |
| Vitamin B1 | 0mg | 0.003mg | 0% |
| Vitamin B3 | 0mg | 0.037mg | 0% |
| Vitamin B5 | 0mg | 0.015mg | 0% |
| Threonine | 0.026mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.032mg | 0% | |
| Methionine | 0.012mg | 0% | |
| Phenylalanine | 0.029mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.023mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
0%
4%
Minerals Daily Need Coverage Score
0%
35%
Comparison summary
Which food is richer in minerals?
Olive is relatively richer in minerals
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 10.167g)
Which food is richer in vitamins?
Olive is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mustard oil contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Mustard oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Mustard oil is cheaper (difference - $3.5)