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  6. Saffron vs. Olive oil

Saffron vs. Olive oil — In-Depth Nutrition Comparison

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Significant differences between Saffron and Olive oil

  • The amount of Manganese, Iron, Vitamin C, Vitamin B6, Magnesium, Potassium, Copper, Phosphorus, and Folate in Saffron is higher than in Olive oil.
  • Saffron covers your daily Manganese needs 1235% more than Olive oil.
  • Saffron contains less Saturated Fat.

Specific food types used in this comparison are Spices, saffron and Oil, olive, salad or cooking.

Infographic

Saffron 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.
Saffron
Saffron
9
:
1
Olive oil
Olive oil
Contains more Calcium +11000%
Contains more Iron +1882.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +172300%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -98.6%
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
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 +11000%
Contains more Iron +1882.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +172300%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -98.6%

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.
Saffron
Saffron
7
:
3
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
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 C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saffron
Saffron
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1609.4%
Saffron
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +1609.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saffron
Saffron
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +16907.2%
Contains more Polyunsaturated fat +409.1%
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 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 -88.5%
Contains more Monounsaturated Fat +16907.2%
Contains more Polyunsaturated fat +409.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Olive oil Opinion
Net carbs 61.47g 0g Saffron
Protein 11.43g 0g Saffron
Fats 5.85g 100g Olive oil
Carbs 65.37g 0g Saffron
Calories 310kcal 884kcal Olive oil
Fiber 3.9g 0g Saffron
Calcium 111mg 1mg Saffron
Iron 11.1mg 0.56mg Saffron
Magnesium 264mg 0mg Saffron
Phosphorus 252mg 0mg Saffron
Potassium 1724mg 1mg Saffron
Sodium 148mg 2mg Olive oil
Zinc 1.09mg 0mg Saffron
Copper 0.328mg 0mg Saffron
Manganese 28.408mg 0mg Saffron
Selenium 5.6µg 0µg Saffron
Vitamin A 530IU 0IU Saffron
Vitamin A RAE 27µg 0µg Saffron
Vitamin E 14.35mg Olive oil
Vitamin C 80.8mg 0mg Saffron
Vitamin B1 0.115mg 0mg Saffron
Vitamin B2 0.267mg 0mg Saffron
Vitamin B3 1.46mg 0mg Saffron
Vitamin B6 1.01mg 0mg Saffron
Folate 93µg 0µg Saffron
Vitamin K 60.2µg Olive oil
Saturated Fat 1.586g 13.808g Saffron
Omega-3 - DPA 0.006g 0g Saffron
Monounsaturated Fat 0.429g 72.961g Olive oil
Polyunsaturated fat 2.067g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
60%
Saffron
36%
Olive oil
Minerals Daily Need Coverage Score
479%
Saffron
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Saffron
Saffron is lower in Saturated Fat (difference - 12.222g)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 146mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 70)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.