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Olive vs. Palm oil — In-Depth Nutrition Comparison

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How are olive and palm oil different?

  • Olive is richer in iron, copper, fiber, calcium, and vitamin A, while palm oil is higher in vitamin E and vitamin K.
  • Palm oil covers your daily need for saturated fat, 239% more than olive.

Olives, ripe, canned (small-extra large) and Oil, palm types were used in this article.

Infographic

Olive vs Palm 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.
Olive
Olive
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +32900%
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.
Olive
Olive
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 319% 0% 0% 0% 0% 0% 0% 20% 0%
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 +∞%
Contains more Vitamin EVitamin E +866.1%
Contains more Vitamin KVitamin K +471.4%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Olive Palm oil DV% diff.
Saturated fat 1.415g 49.3g 218%
Fats 10.68g 100g 137%
Vitamin E 1.65mg 15.94mg 95%
Monounsaturated fat 7.888g 37g 73%
Polyunsaturated fat 0.911g 9.3g 56%
Iron 3.3mg 0.01mg 41%
Calories 115kcal 884kcal 38%
Sodium 735mg 0mg 32%
Copper 0.251mg 0mg 28%
Fiber 3.2g 0g 13%
Calcium 88mg 0mg 9%
Vitamin K 1.4µg 8µg 6%
Protein 0.84g 0g 2%
Carbs 6.26g 0g 2%
Zinc 0.22mg 0mg 2%
Vitamin A 20µg 0µg 2%
Selenium 0.9µg 0µg 2%
Choline 10.3mg 0.3mg 2%
Vitamin C 0.9mg 0mg 1%
Magnesium 4mg 0mg 1%
Manganese 0.02mg 1%
Vitamin B6 0.009mg 0mg 1%
Weight per 100 calories 87g 11g N/A
Unsaturated / Saturated Fat ratio 6.2 0.94 N/A
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 0mg 0%
Isoleucine 0.031mg 0mg 0%
Leucine 0.05mg 0mg 0%
Lysine 0.032mg 0mg 0%
Methionine 0.012mg 0mg 0%
Phenylalanine 0.029mg 0mg 0%
Valine 0.038mg 0mg 0%
Histidine 0.023mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +836.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +369.1%
Contains more Poly. FatPolyunsaturated fat +920.9%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.