Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond butter
  5. Compare
  6. Almond butter vs. Olive

Almond butter vs. Olive — In-Depth Nutrition Comparison

Compare

How are Almond butter and Olive different?

  • Almond butter is higher than Olive in Vitamin E, Manganese, Copper, Vitamin B2, Phosphorus, Magnesium, Fiber, Zinc, and Calcium.
  • Almond butter covers your daily need of Vitamin E 150% more than Olive.
  • Almond butter is lower in Sodium.

Nuts, almond butter, plain, without salt added and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +6875%
Contains more CalciumCalcium +294.3%
Contains more PotassiumPotassium +9250%
Contains more CopperCopper +272.1%
Contains more ZincZinc +1395.5%
Contains more PhosphorusPhosphorus +16833.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +10555%
Contains more SeleniumSelenium +166.7%
~equal in Iron ~3.3mg

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.
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% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Olive
Olive
3
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin EVitamin E +1367.3%
Contains more Vitamin B1Vitamin B1 +1266.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8427%
Contains more Vitamin B5Vitamin B5 +2020%
Contains more Vitamin B6Vitamin B6 +1044.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +405.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +40200%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Olive
Olive
1
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 ProteinProtein +2395.2%
Contains more FatsFats +419.7%
Contains more CarbsCarbs +200.6%
Contains more OtherOther +38.1%
Contains more WaterWater +4777.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Olive
Olive
1
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated Fat +311.3%
Contains more Poly. FatPolyunsaturated fat +1394.3%
Contains less Sat. FatSaturated Fat -65.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Olive Opinion
Calories 614kcal 115kcal Almond butter
Protein 20.96g 0.84g Almond butter
Fats 55.5g 10.68g Almond butter
Vitamin C 0mg 0.9mg Olive
Net carbs 8.52g 3.06g Almond butter
Carbs 18.82g 6.26g Almond butter
Magnesium 279mg 4mg Almond butter
Calcium 347mg 88mg Almond butter
Potassium 748mg 8mg Almond butter
Iron 3.49mg 3.3mg Almond butter
Sugar 4.43g 0g Olive
Fiber 10.3g 3.2g Almond butter
Copper 0.934mg 0.251mg Almond butter
Zinc 3.29mg 0.22mg Almond butter
Starch 0.08g Almond butter
Phosphorus 508mg 3mg Almond butter
Sodium 7mg 735mg Almond butter
Vitamin A 1IU 403IU Olive
Vitamin A 0µg 20µg Olive
Vitamin E 24.21mg 1.65mg Almond butter
Manganese 2.131mg 0.02mg Almond butter
Selenium 2.4µg 0.9µg Almond butter
Vitamin B1 0.041mg 0.003mg Almond butter
Vitamin B2 0.939mg 0mg Almond butter
Vitamin B3 3.155mg 0.037mg Almond butter
Vitamin B5 0.318mg 0.015mg Almond butter
Vitamin B6 0.103mg 0.009mg Almond butter
Vitamin K 0µg 1.4µg Olive
Folate 53µg 0µg Almond butter
Choline 52.1mg 10.3mg Almond butter
Saturated Fat 4.152g 1.415g Olive
Monounsaturated Fat 32.445g 7.888g Almond butter
Polyunsaturated fat 13.613g 0.911g Almond butter
Tryptophan 0.159mg Almond butter
Threonine 0.555mg 0.026mg Almond butter
Isoleucine 0.813mg 0.031mg Almond butter
Leucine 1.483mg 0.05mg Almond butter
Lysine 0.612mg 0.032mg Almond butter
Methionine 0.122mg 0.012mg Almond butter
Phenylalanine 1.149mg 0.029mg Almond butter
Valine 0.937mg 0.038mg Almond butter
Histidine 0.55mg 0.023mg Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Almond butter
Almond butter vs Almonds
Almonds
Almond butter
Almond butter vs Butter
Butter
Almond butter
Almond butter vs Peanut butter
Peanut butter
Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic

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
68%
Almond butter
6%
Olive
Minerals Daily Need Coverage Score
141%
Almond butter
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 2.737g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 728mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $0.5)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.