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  6. Olive oil vs. Almond butter

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

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How are olive oil and almond butter different?

  • Olive oil is richer in vitamin K, while almond butter is higher in copper, manganese, phosphorus, vitamin B2, magnesium, vitamin E, fiber, and iron.
  • Almond butter covers your daily need for copper, 104% more than olive oil.
  • Almond butter is lower in saturated fat.

Oil, olive, salad or cooking and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Olive oil vs Almond butter 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% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +34600%
Contains more PotassiumPotassium +74700%
Contains more IronIron +523.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
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.
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%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +68.7%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Almond butter DV% diff.
Copper 0mg 0.934mg 104%
Monounsaturated fat 72.961g 32.445g 101%
Manganese 0mg 2.131mg 93%
Phosphorus 0mg 508mg 73%
Vitamin B2 0mg 0.939mg 72%
Fats 100g 55.5g 68%
Magnesium 0mg 279mg 66%
Vitamin E 14.35mg 24.21mg 66%
Vitamin K 60.2µg 0µg 50%
Saturated fat 13.808g 4.152g 44%
Protein 0g 20.96g 42%
Fiber 0g 10.3g 41%
Iron 0.56mg 3.49mg 37%
Calcium 1mg 347mg 35%
Zinc 0mg 3.29mg 30%
Potassium 1mg 748mg 22%
Polyunsaturated fat 10.523g 13.613g 21%
Vitamin B3 0mg 3.155mg 20%
Calories 884kcal 614kcal 14%
Folate 0µg 53µg 13%
Choline 0.3mg 52.1mg 9%
Vitamin B6 0mg 0.103mg 8%
Carbs 0g 18.82g 6%
Vitamin B5 0mg 0.318mg 6%
Selenium 0µg 2.4µg 4%
Vitamin B1 0mg 0.041mg 3%
Net carbs 0g 8.52g N/A
Sugar 0g 4.43g N/A
Starch 0.08g 0%
Sodium 2mg 7mg 0%
Tryptophan 0mg 0.159mg 0%
Threonine 0mg 0.555mg 0%
Isoleucine 0mg 0.813mg 0%
Leucine 0mg 1.483mg 0%
Lysine 0mg 0.612mg 0%
Methionine 0mg 0.122mg 0%
Phenylalanine 0mg 1.149mg 0%
Valine 0mg 0.937mg 0%
Histidine 0mg 0.55mg 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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more FatsFats +80.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains more Mono. FatMonounsaturated fat +124.9%
Contains less Sat. FatSaturated fat -69.9%
Contains more Poly. FatPolyunsaturated fat +29.4%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.