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Garlic powder vs. Olive oil — In-Depth Nutrition Comparison

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Summary of differences between garlic powder and olive oil

  • Garlic powder has more vitamin B6, iron, copper, phosphorus, selenium, manganese, and vitamin B1, while olive oil has more vitamin E and vitamin K.
  • Garlic powder covers your daily need for vitamin B6, 127% more than olive oil.
  • The amount of saturated fat in garlic powder is lower.

These are the specific foods used in this comparison Spices, garlic powder and Oil, olive, salad or cooking.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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 +7800%
Contains more PotassiumPotassium +119200%
Contains more IronIron +908.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.7%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +22400%
Contains more Vitamin EVitamin E +2041.8%
Contains more Vitamin KVitamin K +14950%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 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 +13598.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 -98.2%
Contains more Mono. FatMonounsaturated fat +63344.3%
Contains more Poly. FatPolyunsaturated fat +5811.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic powder Olive oil DV% diff.
Monounsaturated fat 0.115g 72.961g 182%
Fats 0.73g 100g 153%
Vitamin B6 1.654mg 0mg 127%
Vitamin E 0.67mg 14.35mg 91%
Polyunsaturated fat 0.178g 10.523g 69%
Iron 5.65mg 0.56mg 64%
Saturated fat 0.249g 13.808g 62%
Copper 0.533mg 0mg 59%
Phosphorus 414mg 0mg 59%
Vitamin K 0.4µg 60.2µg 50%
Selenium 23.9µg 0µg 43%
Manganese 0.979mg 0mg 43%
Fiber 9g 0g 36%
Vitamin B1 0.435mg 0mg 36%
Potassium 1193mg 1mg 35%
Protein 16.55g 0g 33%
Calories 331kcal 884kcal 28%
Zinc 2.99mg 0mg 27%
Carbs 72.73g 0g 24%
Magnesium 77mg 0mg 18%
Vitamin B5 0.743mg 0mg 15%
Folate 47µg 0µg 12%
Choline 67.5mg 0.3mg 12%
Vitamin B2 0.141mg 0mg 11%
Calcium 79mg 1mg 8%
Vitamin B3 0.796mg 0mg 5%
Sodium 60mg 2mg 3%
Vitamin C 1.2mg 0mg 1%
Net carbs 63.73g 0g N/A
Sugar 2.43g 0g N/A
Tryptophan 0.121mg 0mg 0%
Threonine 0.374mg 0mg 0%
Isoleucine 0.414mg 0mg 0%
Leucine 0.728mg 0mg 0%
Lysine 0.768mg 0mg 0%
Methionine 0.111mg 0mg 0%
Phenylalanine 0.525mg 0mg 0%
Valine 0.667mg 0mg 0%
Histidine 0.263mg 0mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder 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
52%
Garlic powder
34%
Olive oil
Minerals Daily Need Coverage Score
110%
Garlic powder
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 5)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.4)
Which food is lower in Saturated fat?
Garlic powder
Garlic powder is lower in Saturated fat (difference - 13.559g)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.