Vegetable oil vs. Olive oil — In-Depth Nutrition Comparison

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How are vegetable oil and olive oil different?

Vegetable oil is richer in polyunsaturated fat, while olive oil is higher in vitamin K, iron, and monounsaturated fat.
Olive oil covers your daily need for vitamin K 33% more than vegetable oil.
Vegetable oil contains 3 times more polyunsaturated fat than olive oil. Vegetable oil contains 33.033g of polyunsaturated fat, while olive oil contains 10.523g.

Oil, corn, peanut, and olive 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.

Vegetable oil

Olive oil

Contains more ZincZinc	+∞%
Contains less SodiumSodium	-100%

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+330.8%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Vegetable oil

Olive oil

Contains more Vitamin KVitamin K

+186.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~14.35mg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	33.033g	10.523g	150%
Monounsaturated fat	48.033g	72.961g	62%
Vitamin K	21µg	60.2µg	33%
Iron	0.13mg	0.56mg	5%
Vitamin E	14.78mg	14.35mg	3%
Saturated fat	14.367g	13.808g	3%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	5.6	6	N/A
Calcium	0mg	1mg	0%
Potassium	0mg	1mg	0%
Zinc	0.02mg	0mg	0%
Sodium	0mg	2mg	0%
Choline	0.2mg	0.3mg	0%