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  6. Almond oil vs. Olive oil

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 EVitamin E +173.2%
Contains more CholineCholine +33.3%
Contains more Vitamin KVitamin K +760%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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

All nutrients comparison - raw data values

Nutrient Almond oil Olive oil DV% diff.
Vitamin E 39.2mg 14.35mg 166%
Polyunsaturated fat 17.4g 10.523g 46%
Vitamin K 7µg 60.2µg 44%
Saturated fat 8.2g 13.808g 25%
Monounsaturated fat 69.9g 72.961g 8%
Iron 0mg 0.56mg 7%
Calories 884kcal 884kcal 0%
Fats 100g 100g 0%
Calcium 0mg 1mg 0%
Potassium 0mg 1mg 0%
Sodium 0mg 2mg 0%
Choline 0.4mg 0.3mg 0%

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

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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.