Spread vs. Olive oil — In-Depth Nutrition Comparison
Compare
How are spread and olive oil different?
- Spread is richer in vitamin A, while olive oil is higher in vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat.
- Spread covers your daily need for vitamin A, 90% more than olive oil.
- Spread contains 378 times more sodium than olive oil. Spread contains 755mg of sodium, while olive oil contains 2mg.
Margarine-like spread, SMART BEAT Super Light without saturated fat and Oil, olive, salad or cooking types were used in this article.
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.
Contains more PotassiumPotassium | +1100% |
Contains less SodiumSodium | -99.7% |
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.
Contains more Vitamin EVitamin E | +744.1% |
Contains more Vitamin KVitamin K | +389.4% |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
DV% diff. |
Monounsaturated fat | 7.6g | 72.961g | 163% |
Fats | 17.1g | 100g | 128% |
Vitamin E | 1.7mg | 14.35mg | 84% |
Saturated fat | 2.22g | 13.808g | 53% |
Polyunsaturated fat | 3.98g | 10.523g | 44% |
Vitamin K | 12.3µg | 60.2µg | 40% |
Calories | 158kcal | 884kcal | 36% |
Sodium | 755mg | 2mg | 33% |
Iron | 0.56mg | 7% | |
Calcium | 1mg | 0% | |
Potassium | 12mg | 1mg | 0% |
Trans fat | 2.45g | N/A | |
Choline | 0.3mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains more WaterWater | +∞% |
Contains more OtherOther | +∞% |
Contains more FatsFats | +484.8% |
~equal in
Protein
~0g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains less Sat. FatSaturated fat | -83.9% |
Contains more Mono. FatMonounsaturated fat | +860% |
Contains more Poly. FatPolyunsaturated fat | +164.4% |