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

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Important differences between Almond oil and Olive oil

  • Almond oil has more Vitamin E , and Polyunsaturated fat, however, Olive oil has more Vitamin K, Iron, and Monounsaturated Fat.
  • Almond oil's daily need coverage for Vitamin E is 166% more.
  • Almond oil has 2 times more Polyunsaturated fat than Olive oil. Almond oil has 17.4g of Polyunsaturated fat, while Olive oil has 10.523g.
  • Almond oil is lower in Saturated Fat.

The food varieties used in the comparison are Oil, almond and Oil, olive, salad or cooking.

Infographic

Almond oil vs Olive oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
~equal in Magnesium ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Phosphorus ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

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% 784% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.22%
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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin E Vitamin E +173.2%
Contains more CholineCholine +33.3%
Contains more Vitamin KVitamin K +760%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
~equal in Protein ~0g
~equal in Fats ~100g
~equal in Carbs ~0g
~equal in Water ~0g
~equal in Other ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 73% 18%
Saturated Fat: Sat. Fat 8.2 g
Monounsaturated Fat: Mono. Fat 69.9 g
Polyunsaturated fat: Poly. Fat 17.4 g
14% 75% 11%
Saturated Fat: Sat. Fat 13.808 g
Monounsaturated Fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated Fat -40.6%
Contains more Poly. FatPolyunsaturated fat +65.4%
~equal in Monounsaturated Fat ~72.961g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond oil Olive oil Opinion
Calories 884kcal 884kcal
Fats 100g 100g
Calcium 0mg 1mg Olive oil
Potassium 0mg 1mg Olive oil
Iron 0mg 0.56mg Olive oil
Sodium 0mg 2mg Almond oil
Vitamin E 39.2mg 14.35mg Almond oil
Vitamin K 7µg 60.2µg Olive oil
Choline 0.4mg 0.3mg Almond oil
Saturated Fat 8.2g 13.808g Almond oil
Monounsaturated Fat 69.9g 72.961g Olive oil
Polyunsaturated fat 17.4g 10.523g Almond oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond oil Olive oil
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet Equal
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
62%
Almond oil
34%
Olive oil
Minerals Daily Need Coverage Score
0%
Almond oil
2%
Olive oil

Comparison summary

Which food is richer in minerals?
Olive oil
Olive oil is relatively richer in minerals
Which food contains less Sodium?
Almond oil
Almond oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Almond oil
Almond oil is lower in Saturated Fat (difference - 5.608g)
Which food is lower in glycemic index?
Almond oil
Almond oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond oil
Almond oil is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171031/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.