Avocado vs. Olive — In-Depth Nutrition Comparison
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Significant differences between avocadoes and olive
- Avocadoes have more vitamin B5, folate, vitamin B6, vitamin K, potassium, fiber, vitamin B3, and vitamin C; however, olive is richer in iron.
- Olive covers your daily iron needs 34% more than avocadoes.
- Avocadoes contain less sodium.
Specific food types used in this comparison are Avocados, raw, all commercial varieties and Olives, ripe, canned (small-extra large).
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.
| Contains more MagnesiumMagnesium | +625% |
| Contains more PotassiumPotassium | +5962.5% |
| Contains more ZincZinc | +190.9% |
| Contains more PhosphorusPhosphorus | +1633.3% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +610% |
| Contains more CalciumCalcium | +633.3% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +32.1% |
| Contains more SeleniumSelenium | +125% |
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.
| Contains more Vitamin CVitamin C | +1011.1% |
| Contains more Vitamin EVitamin E | +25.5% |
| Contains more Vitamin B1Vitamin B1 | +2133.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +4597.3% |
| Contains more Vitamin B5Vitamin B5 | +9160% |
| Contains more Vitamin B6Vitamin B6 | +2755.6% |
| Contains more Vitamin KVitamin K | +1400% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +37.9% |
| Contains more Vitamin AVitamin A | +185.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.55mg | 3.3mg | 34% |
| Sodium | 7mg | 735mg | 32% |
| Vitamin B5 | 1.389mg | 0.015mg | 27% |
| Folate | 81µg | 0µg | 20% |
| Vitamin B6 | 0.257mg | 0.009mg | 19% |
| Vitamin K | 21µg | 1.4µg | 16% |
| Potassium | 485mg | 8mg | 14% |
| Fiber | 6.7g | 3.2g | 14% |
| Vitamin B3 | 1.738mg | 0.037mg | 11% |
| Vitamin C | 10mg | 0.9mg | 10% |
| Vitamin B2 | 0.13mg | 0mg | 10% |
| Calcium | 12mg | 88mg | 8% |
| Copper | 0.19mg | 0.251mg | 7% |
| Phosphorus | 52mg | 3mg | 7% |
| Magnesium | 29mg | 4mg | 6% |
| Polyunsaturated fat | 1.816g | 0.911g | 6% |
| Fats | 14.66g | 10.68g | 6% |
| Monounsaturated fat | 9.799g | 7.888g | 5% |
| Manganese | 0.142mg | 0.02mg | 5% |
| Vitamin B1 | 0.067mg | 0.003mg | 5% |
| Zinc | 0.64mg | 0.22mg | 4% |
| Saturated fat | 2.126g | 1.415g | 3% |
| Vitamin E | 2.07mg | 1.65mg | 3% |
| Calories | 160kcal | 115kcal | 2% |
| Protein | 2g | 0.84g | 2% |
| Selenium | 0.4µg | 0.9µg | 1% |
| Vitamin A | 7µg | 20µg | 1% |
| Choline | 14.2mg | 10.3mg | 1% |
| Carbs | 8.53g | 6.26g | 1% |
| Net carbs | 1.83g | 3.06g | N/A |
| Sugar | 0.66g | 0g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0.026mg | 0% |
| Isoleucine | 0.084mg | 0.031mg | 0% |
| Leucine | 0.143mg | 0.05mg | 0% |
| Lysine | 0.132mg | 0.032mg | 0% |
| Methionine | 0.038mg | 0.012mg | 0% |
| Phenylalanine | 0.097mg | 0.029mg | 0% |
| Valine | 0.107mg | 0.038mg | 0% |
| Histidine | 0.049mg | 0.023mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +138.1% |
| Contains more FatsFats | +37.3% |
| Contains more CarbsCarbs | +36.3% |
| Contains more OtherOther | +41.1% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +24.2% |
| Contains more Poly. FatPolyunsaturated fat | +99.3% |
| Contains less Sat. FatSaturated fat | -33.4% |
