Olive vs. Avocado oil — In-Depth Nutrition Comparison
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The main differences between olive and avocado oil
- Olive has more iron, copper, fiber, calcium, and vitamin A; however, avocado oil has more polyunsaturated fat and monounsaturated fat.
- Daily need coverage for saturated fat for avocado oil is 51% higher.
- Avocado oil is lower in sodium.
Food types used in this article are Olives, ripe, canned (small-extra large) and Oil, avocado.
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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 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 | +∞% |
| Contains less SodiumSodium | -100% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
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 | +836.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
Saturated fat:
Sat. Fat
11.56 g
Monounsaturated fat:
Mono. Fat
70.554 g
Polyunsaturated fat:
Poly. Fat
13.486 g
| Contains less Sat. FatSaturated fat | -87.8% |
| Contains more Mono. FatMonounsaturated fat | +794.4% |
| Contains more Poly. FatPolyunsaturated fat | +1380.4% |
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. |
| Monounsaturated fat | 7.888g | 70.554g | 157% |
| Fats | 10.68g | 100g | 137% |
| Polyunsaturated fat | 0.911g | 13.486g | 84% |
| Saturated fat | 1.415g | 11.56g | 46% |
| Iron | 3.3mg | 0mg | 41% |
| Calories | 115kcal | 884kcal | 38% |
| Sodium | 735mg | 0mg | 32% |
| Copper | 0.251mg | 0mg | 28% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin E | 1.65mg | 11% | |
| Calcium | 88mg | 0mg | 9% |
| Choline | 10.3mg | 2% | |
| Protein | 0.84g | 0g | 2% |
| Vitamin A | 20µg | 0µg | 2% |
| Selenium | 0.9µg | 0µg | 2% |
| Zinc | 0.22mg | 0mg | 2% |
| Carbs | 6.26g | 0g | 2% |
| Magnesium | 4mg | 0mg | 1% |
| Manganese | 0.02mg | 0mg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Vitamin B6 | 0.009mg | 0mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Net carbs | 3.06g | 0g | N/A |
| Potassium | 8mg | 0mg | 0% |
| Phosphorus | 3mg | 0mg | 0% |
| Vitamin B1 | 0.003mg | 0mg | 0% |
| Vitamin B3 | 0.037mg | 0mg | 0% |
| Vitamin B5 | 0.015mg | 0mg | 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
4%
0%
Minerals Daily Need Coverage Score
35%
0%
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 - 10.145g)
Which food is richer in vitamins?
Olive is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Avocado oil contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Avocado oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Avocado oil is cheaper (difference - $1.5)