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  6. Vegetable oil vs. Olive

Vegetable oil vs. Olive — In-Depth Nutrition Comparison

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How are Vegetable oil and Olive different?

  • Vegetable oil is richer in Vitamin E , Vitamin K, and Monounsaturated Fat, while Olive is higher in Iron, Copper, Fiber, and Calcium.
  • Vegetable oil covers your daily need of Vitamin E 88% more than Olive.
  • Vegetable oil contains 15 times more Vitamin K than Olive. Vegetable oil contains 21µg of Vitamin K, while Olive contains 1.4µg.
  • Olive is lower in Saturated Fat.

Oil, corn, peanut, and olive and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Vegetable oil vs Olive 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.
Vegetable oil
Vegetable oil
1
:
9
Olive
Olive
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +2438.5%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1000%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +2438.5%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1000%
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.
Vegetable oil
Vegetable oil
2
:
6
Olive
Olive
Contains more Vitamin E +795.8%
Contains more Vitamin K +1400%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Vegetable oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin E +795.8%
Contains more Vitamin K +1400%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable oil
Vegetable oil
1
:
4
Olive
Olive
Contains more Fats +836.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Fats +836.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable oil
Vegetable oil
2
:
1
Olive
Olive
Contains more Monounsaturated Fat +508.9%
Contains more Polyunsaturated fat +3526%
Contains less Saturated Fat -90.2%
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains more Monounsaturated Fat +508.9%
Contains more Polyunsaturated fat +3526%
Contains less Saturated Fat -90.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable oil Olive
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable oil Olive Opinion
Net carbs 0g 3.06g Olive
Protein 0g 0.84g Olive
Fats 100g 10.68g Vegetable oil
Carbs 0g 6.26g Olive
Calories 884kcal 115kcal Vegetable oil
Fiber 0g 3.2g Olive
Calcium 0mg 88mg Olive
Iron 0.13mg 3.3mg Olive
Magnesium 0mg 4mg Olive
Phosphorus 0mg 3mg Olive
Potassium 0mg 8mg Olive
Sodium 0mg 735mg Vegetable oil
Zinc 0.02mg 0.22mg Olive
Copper 0mg 0.251mg Olive
Manganese 0mg 0.02mg Olive
Selenium 0µg 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 14.78mg 1.65mg Vegetable oil
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0mg 0.003mg Olive
Vitamin B3 0mg 0.037mg Olive
Vitamin B5 0mg 0.015mg Olive
Vitamin B6 0mg 0.009mg Olive
Vitamin K 21µg 1.4µg Vegetable oil
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 14.367g 1.415g Olive
Monounsaturated Fat 48.033g 7.888g Vegetable oil
Polyunsaturated fat 33.033g 0.911g Vegetable oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil Olive
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
29%
Vegetable oil
6%
Olive
Minerals Daily Need Coverage Score
1%
Vegetable oil
35%
Olive

Comparison summary

Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $2.2)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 12.952g)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.