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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 of 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% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Almond butter
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive oil Almond butter Opinion
Calories 884kcal 614kcal Olive oil
Protein 0g 20.96g Almond butter
Fats 100g 55.5g Olive oil
Net carbs 0g 8.52g Almond butter
Carbs 0g 18.82g Almond butter
Magnesium 0mg 279mg Almond butter
Calcium 1mg 347mg Almond butter
Potassium 1mg 748mg Almond butter
Iron 0.56mg 3.49mg Almond butter
Sugar 0g 4.43g Olive oil
Fiber 0g 10.3g Almond butter
Copper 0mg 0.934mg Almond butter
Zinc 0mg 3.29mg Almond butter
Starch 0.08g Almond butter
Phosphorus 0mg 508mg Almond butter
Sodium 2mg 7mg Olive oil
Vitamin A 0IU 1IU Almond butter
Vitamin E 14.35mg 24.21mg Almond butter
Manganese 0mg 2.131mg Almond butter
Selenium 0µg 2.4µg Almond butter
Vitamin B1 0mg 0.041mg Almond butter
Vitamin B2 0mg 0.939mg Almond butter
Vitamin B3 0mg 3.155mg Almond butter
Vitamin B5 0mg 0.318mg Almond butter
Vitamin B6 0mg 0.103mg Almond butter
Vitamin K 60.2µg 0µg Olive oil
Folate 0µg 53µg Almond butter
Choline 0.3mg 52.1mg Almond butter
Saturated Fat 13.808g 4.152g Almond butter
Monounsaturated Fat 72.961g 32.445g Olive oil
Polyunsaturated fat 10.523g 13.613g Almond butter
Tryptophan 0mg 0.159mg Almond butter
Threonine 0mg 0.555mg Almond butter
Isoleucine 0mg 0.813mg Almond butter
Leucine 0mg 1.483mg Almond butter
Lysine 0mg 0.612mg Almond butter
Methionine 0mg 0.122mg Almond butter
Phenylalanine 0mg 1.149mg Almond butter
Valine 0mg 0.937mg Almond butter
Histidine 0mg 0.55mg Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Almond butter
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
34%
Olive oil
68%
Almond butter
Minerals Daily Need Coverage Score
2%
Olive oil
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 5mg)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 9.656g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter 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. 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.