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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.
  • Saffron has a higher glycemic index. The glycemic index of saffron is 70, while the glycemic index of olive oil is 0.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11000%
Contains more PotassiumPotassium +172300%
Contains more IronIron +1882.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +1609.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +16907.2%
Contains more Poly. FatPolyunsaturated 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
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron Olive oil DV% diff.
Manganese 28.408mg 0mg 1235%
Monounsaturated fat 0.429g 72.961g 181%
Fats 5.85g 100g 145%
Iron 11.1mg 0.56mg 132%
Vitamin E 14.35mg 96%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0mg 78%
Magnesium 264mg 0mg 63%
Saturated fat 1.586g 13.808g 56%
Polyunsaturated fat 2.067g 10.523g 56%
Potassium 1724mg 1mg 51%
Vitamin K 60.2µg 50%
Phosphorus 252mg 0mg 36%
Copper 0.328mg 0mg 36%
Calories 310kcal 884kcal 29%
Protein 11.43g 0g 23%
Folate 93µg 0µg 23%
Carbs 65.37g 0g 22%
Vitamin B2 0.267mg 0mg 21%
Fiber 3.9g 0g 16%
Calcium 111mg 1mg 11%
Zinc 1.09mg 0mg 10%
Selenium 5.6µg 0µg 10%
Vitamin B1 0.115mg 0mg 10%
Vitamin B3 1.46mg 0mg 9%
Sodium 148mg 2mg 6%
Vitamin A 27µg 0µg 3%
Net carbs 61.47g 0g N/A
Choline 0.3mg 0%
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Saffron
34%
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 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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.