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  6. Soybean vs. Olive oil

Soybean vs. Olive oil — In-Depth Nutrition Comparison

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Important differences between Soybean and Olive oil

  • Soybean has more Iron, Copper, Manganese, Phosphorus, Fiber, Vitamin B2, and Magnesium, however, Olive oil has more Vitamin E , and Vitamin K.
  • Olive oil's daily need coverage for Vitamin E is 93% more.
  • Soybean is lower in Saturated Fat.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Oil, olive, salad or cooking.

Infographic

Soybean 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.
Soybean
Soybean
10
:
0
Olive oil
Olive oil
Contains more Calcium +10100%
Contains more Iron +817.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +51400%
Contains less Sodium -50%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
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 +10100%
Contains more Iron +817.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +51400%
Contains less Sodium -50%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Soybean
Soybean
9
:
2
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 B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Choline +15733.3%
Contains more Vitamin E +4000%
Contains more Vitamin K +213.5%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 26% 48%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 1% 151%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Choline +15733.3%
Contains more Vitamin E +4000%
Contains more Vitamin K +213.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1014.8%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +1014.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +3583%
Contains more Polyunsaturated fat +107.8%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 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 -90.6%
Contains more Monounsaturated Fat +3583%
Contains more Polyunsaturated fat +107.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Olive oil Opinion
Net carbs 2.36g 0g Soybean
Protein 18.21g 0g Soybean
Fats 8.97g 100g Olive oil
Carbs 8.36g 0g Soybean
Calories 172kcal 884kcal Olive oil
Sugar 3g 0g Olive oil
Fiber 6g 0g Soybean
Calcium 102mg 1mg Soybean
Iron 5.14mg 0.56mg Soybean
Magnesium 86mg 0mg Soybean
Phosphorus 245mg 0mg Soybean
Potassium 515mg 1mg Soybean
Sodium 1mg 2mg Soybean
Zinc 1.15mg 0mg Soybean
Copper 0.407mg 0mg Soybean
Manganese 0.824mg 0mg Soybean
Selenium 7.3µg 0µg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 14.35mg Olive oil
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0mg Soybean
Vitamin B2 0.285mg 0mg Soybean
Vitamin B3 0.399mg 0mg Soybean
Vitamin B5 0.179mg 0mg Soybean
Vitamin B6 0.234mg 0mg Soybean
Folate 54µg 0µg Soybean
Choline 47.5mg 0.3mg Soybean
Vitamin K 19.2µg 60.2µg Olive oil
Tryptophan 0.242mg 0mg Soybean
Threonine 0.723mg 0mg Soybean
Isoleucine 0.807mg 0mg Soybean
Leucine 1.355mg 0mg Soybean
Lysine 1.108mg 0mg Soybean
Methionine 0.224mg 0mg Soybean
Phenylalanine 0.869mg 0mg Soybean
Valine 0.831mg 0mg Soybean
Histidine 0.449mg 0mg Soybean
Saturated Fat 1.297g 13.808g Soybean
Monounsaturated Fat 1.981g 72.961g Olive oil
Polyunsaturated fat 5.064g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
34%
Olive oil
Minerals Daily Need Coverage Score
75%
Soybean
2%
Olive oil

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 12.511g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $2)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.