Vegetable vs. Olive oil — In-Depth Nutrition Comparison

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What are the differences between vegetable and olive oil?

Vegetable is higher in vitamin A, fiber, manganese, vitamin B2, copper, phosphorus, and vitamin B1, yet olive oil is higher in vitamin E and vitamin K.
Olive oil's daily need coverage for vitamin E is 93% more.
The amount of saturated fat in vegetable is lower.
The glycemic index of olive oil is lower.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Oil, olive, salad or cooking types in this article.

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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

Olive oil

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+2400%
Contains more PotassiumPotassium	+16800%
Contains more IronIron	+46.4%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-94.3%

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

Olive oil

Contains more Vitamin CVitamin C	+∞%
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 FolateFolate	+∞%

Contains more Vitamin EVitamin E	+3676.3%
Contains more Vitamin KVitamin K	+156.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	0.01g	72.961g	182%
Fats	0.15g	100g	154%
Vitamin E	0.38mg	14.35mg	93%
Polyunsaturated fat	0.072g	10.523g	70%
Saturated fat	0.031g	13.808g	63%
Calories	65kcal	884kcal	41%
Vitamin K	23.5µg	60.2µg	31%
Vitamin A	214µg	0µg	24%
Fiber	4.4g	0g	18%
Manganese	0.379mg	0mg	16%
Copper	0.083mg	0mg	9%
Vitamin B2	0.12mg	0mg	9%
Phosphorus	51mg	0mg	7%
Protein	2.86g	0g	6%
Vitamin B1	0.071mg	0mg	6%
Vitamin B6	0.074mg	0mg	6%
Magnesium	22mg	0mg	5%
Potassium	169mg	1mg	5%
Vitamin B3	0.851mg	0mg	5%
Folate	19µg	0µg	5%
Vitamin C	3.2mg	0mg	4%
Carbs	13.09g	0g	4%
Zinc	0.49mg	0mg	4%
Choline	24.1mg	0.3mg	4%
Iron	0.82mg	0.56mg	3%
Vitamin B5	0.151mg	0mg	3%
Calcium	25mg	1mg	2%
Sodium	35mg	2mg	1%
Selenium	0.3µg	0µg	1%
Protein per 100 calories	4.4g	0g	N/A
Calories per 10 g protein	227kcal		N/A
Weight per 100 calories	154g	11g	N/A
Unsaturated / Saturated Fat ratio	2.6	6	N/A
Net carbs	8.69g	0g	N/A
Sugar	3.12g	0g	N/A
Tryptophan	0.029mg	0mg	0%
Threonine	0.115mg	0mg	0%
Isoleucine	0.139mg	0mg	0%
Leucine	0.19mg	0mg	0%
Lysine	0.17mg	0mg	0%
Methionine	0.034mg	0mg	0%
Phenylalanine	0.12mg	0mg	0%
Valine	0.149mg	0mg	0%
Histidine	0.073mg	0mg	0%