Spread vs. Olive oil — In-Depth Nutrition Comparison
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How are spread and olive oil different?
- Olive oil is higher than spread in fats, vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat.
- Olive oil covers your daily need for fats 128% more than spread.
- 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +1100% |
| Contains more CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -99.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% | |
| Weight per 100 calories | 63g | 11g | N/A |
| Unsaturated / Saturated Fat ratio | 5.2 | 6 | N/A |
| 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 FatsFats | +484.8% |
~equal in
Protein
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~equal in
Carbs
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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% |
