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Surimi vs. Olive oil — In-Depth Nutrition Comparison

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Important differences between surimi and olive oil

  • Surimi has more vitamin B12, selenium, phosphorus, and magnesium; however, olive oil has more vitamin E and vitamin K.
  • Olive oil's daily need coverage for vitamin E is 91% more.
  • Olive oil is lower in cholesterol.
  • Surimi has a higher glycemic index than olive oil.

The food varieties used in the comparison are Fish, surimi and Oil, olive, salad or cooking.

Infographic

Surimi 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.
Surimi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +800%
Contains more PotassiumPotassium +11100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +115.4%
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.
Surimi
8
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 AVitamin A +∞%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +2177.8%
Contains more Vitamin KVitamin K +60100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
4
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +11011.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -98.6%
Contains more Mono. FatMonounsaturated fat +48867.1%
Contains more Poly. FatPolyunsaturated fat +2275.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Olive oil DV% diff.
Monounsaturated fat 0.149g 72.961g 182%
Fats 0.9g 100g 152%
Vitamin E 0.63mg 14.35mg 91%
Vitamin B12 1.6µg 0µg 67%
Polyunsaturated fat 0.443g 10.523g 67%
Saturated fat 0.191g 13.808g 62%
Selenium 28.1µg 0µg 51%
Vitamin K 0.1µg 60.2µg 50%
Phosphorus 282mg 0mg 40%
Calories 99kcal 884kcal 39%
Protein 15.18g 0g 30%
Magnesium 43mg 0mg 10%
Cholesterol 30mg 0mg 10%
Sodium 143mg 2mg 6%
Iron 0.26mg 0.56mg 4%
Copper 0.032mg 0mg 4%
Zinc 0.33mg 0mg 3%
Potassium 112mg 1mg 3%
Vitamin A 20µg 0µg 2%
Carbs 6.85g 0g 2%
Vitamin B1 0.02mg 0mg 2%
Vitamin B2 0.021mg 0mg 2%
Vitamin B6 0.03mg 0mg 2%
Folate 2µg 0µg 1%
Vitamin B5 0.07mg 0mg 1%
Vitamin B3 0.22mg 0mg 1%
Calcium 9mg 1mg 1%
Net carbs 6.85g 0g N/A
Manganese 0.011mg 0mg 0%
Choline 0.3mg 0%
Tryptophan 0.092mg 0mg 0%
Threonine 0.734mg 0mg 0%
Isoleucine 0.709mg 0mg 0%
Leucine 1.202mg 0mg 0%
Lysine 1.387mg 0mg 0%
Methionine 0.515mg 0mg 0%
Phenylalanine 0.595mg 0mg 0%
Valine 0.77mg 0mg 0%
Histidine 0.35mg 0mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi 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
19%
Surimi
34%
Olive oil
Minerals Daily Need Coverage Score
37%
Surimi
2%
Olive oil

Comparison summary

Which food is richer in minerals?
Surimi
Surimi is relatively richer in minerals
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 13.617g)
Which food is richer in vitamins?
Surimi
Surimi is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 141mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 50)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $2.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.