Olive oil vs. Almonds — In-Depth Nutrition Comparison
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The main differences between olive oil and almonds
- Olive oil has more vitamin K; however, almonds have more copper, manganese, vitamin B2, vitamin E, phosphorus, magnesium, fiber, and iron.
- Daily need coverage for copper for almonds is 115% higher.
- Almonds are lower in saturated fat.
Food types used in this article are Oil, olive, salad or cooking and Nuts, almonds.
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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 | +∞% |
| Contains more CalciumCalcium | +26800% |
| Contains more PotassiumPotassium | +73200% |
| Contains more IronIron | +562.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +78.6% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +17266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0mg | 1.031mg | 115% |
| Monounsaturated fat | 72.961g | 31.551g | 104% |
| Manganese | 0mg | 2.179mg | 95% |
| Vitamin B2 | 0mg | 1.138mg | 88% |
| Fats | 100g | 49.93g | 77% |
| Vitamin E | 14.35mg | 25.63mg | 75% |
| Phosphorus | 0mg | 481mg | 69% |
| Magnesium | 0mg | 270mg | 64% |
| Vitamin K | 60.2µg | 0µg | 50% |
| Fiber | 0g | 12.5g | 50% |
| Saturated fat | 13.808g | 3.802g | 45% |
| Protein | 0g | 21.15g | 42% |
| Iron | 0.56mg | 3.71mg | 39% |
| Zinc | 0mg | 3.12mg | 28% |
| Calcium | 1mg | 269mg | 27% |
| Vitamin B3 | 0mg | 3.618mg | 23% |
| Potassium | 1mg | 733mg | 22% |
| Vitamin B1 | 0mg | 0.205mg | 17% |
| Calories | 884kcal | 579kcal | 15% |
| Polyunsaturated fat | 10.523g | 12.329g | 12% |
| Vitamin B6 | 0mg | 0.137mg | 11% |
| Folate | 0µg | 44µg | 11% |
| Choline | 0.3mg | 52.1mg | 9% |
| Vitamin B5 | 0mg | 0.471mg | 9% |
| Selenium | 0µg | 4.1µg | 7% |
| Carbs | 0g | 21.55g | 7% |
| Net carbs | 0g | 9.05g | N/A |
| Sugar | 0g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 2mg | 1mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0mg | 0.211mg | 0% |
| Threonine | 0mg | 0.601mg | 0% |
| Isoleucine | 0mg | 0.751mg | 0% |
| Leucine | 0mg | 1.473mg | 0% |
| Lysine | 0mg | 0.568mg | 0% |
| Methionine | 0mg | 0.157mg | 0% |
| Phenylalanine | 0mg | 1.132mg | 0% |
| Valine | 0mg | 0.855mg | 0% |
| Histidine | 0mg | 0.539mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +100.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +131.2% |
| Contains less Sat. FatSaturated fat | -72.5% |
| Contains more Poly. FatPolyunsaturated fat | +17.2% |
