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Almonds vs. Olive — In-Depth Nutrition Comparison

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The main differences between almonds and olive

  • Olive contains less vitamin E, manganese, vitamin B2, copper, phosphorus, magnesium, fiber, zinc, and vitamin B3 than almonds.
  • Daily need coverage for vitamin E for almonds is 160% higher.
  • Almonds are lower in sodium.

Food types used in this article are Nuts, almonds and Olives, ripe, canned (small-extra large).

Infographic

Almonds vs Olive infographic
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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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +6650%
Contains more CalciumCalcium +205.7%
Contains more PotassiumPotassium +9062.5%
Contains more IronIron +12.4%
Contains more CopperCopper +310.8%
Contains more ZincZinc +1318.2%
Contains more PhosphorusPhosphorus +15933.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +10795%
Contains more SeleniumSelenium +355.6%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin EVitamin E +1453.3%
Contains more Vitamin B1Vitamin B1 +6733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +9678.4%
Contains more Vitamin B5Vitamin B5 +3040%
Contains more Vitamin B6Vitamin B6 +1422.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +405.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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 +2417.9%
Contains more FatsFats +367.5%
Contains more CarbsCarbs +244.2%
Contains more OtherOther +32.7%
Contains more WaterWater +1713.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
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 +300%
Contains more Poly. FatPolyunsaturated fat +1253.3%
Contains less Sat. FatSaturated fat -62.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds 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 Almonds Olive DV% diff.
Vitamin E 25.63mg 1.65mg 160%
Manganese 2.179mg 0.02mg 94%
Vitamin B2 1.138mg 0mg 88%
Copper 1.031mg 0.251mg 87%
Polyunsaturated fat 12.329g 0.911g 76%
Phosphorus 481mg 3mg 68%
Magnesium 270mg 4mg 63%
Fats 49.93g 10.68g 60%
Monounsaturated fat 31.551g 7.888g 59%
Protein 21.15g 0.84g 41%
Fiber 12.5g 3.2g 37%
Sodium 1mg 735mg 32%
Zinc 3.12mg 0.22mg 26%
Calories 579kcal 115kcal 23%
Vitamin B3 3.618mg 0.037mg 22%
Potassium 733mg 8mg 21%
Calcium 269mg 88mg 18%
Vitamin B1 0.205mg 0.003mg 17%
Saturated fat 3.802g 1.415g 11%
Folate 44µg 0µg 11%
Vitamin B6 0.137mg 0.009mg 10%
Vitamin B5 0.471mg 0.015mg 9%
Choline 52.1mg 10.3mg 8%
Selenium 4.1µg 0.9µg 6%
Iron 3.71mg 3.3mg 5%
Carbs 21.55g 6.26g 5%
Vitamin A 0µg 20µg 2%
Vitamin K 0µg 1.4µg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 9.05g 3.06g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0.026mg 0%
Isoleucine 0.751mg 0.031mg 0%
Leucine 1.473mg 0.05mg 0%
Lysine 0.568mg 0.032mg 0%
Methionine 0.157mg 0.012mg 0%
Phenylalanine 1.132mg 0.029mg 0%
Valine 0.855mg 0.038mg 0%
Histidine 0.539mg 0.023mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
78%
Almonds
4%
Olive
Minerals Daily Need Coverage Score
142%
Almonds
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 2.387g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 734mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 0)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $1.1)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.