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Olive oil vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between olive oil and mixed nuts

  • Olive oil has more vitamin K and vitamin E; however, mixed nuts are richer in copper, manganese, phosphorus, selenium, magnesium, vitamin B3, zinc, and fiber.
  • Mixed nuts cover your daily copper needs 101% more than olive oil.
  • Mixed nuts have 11 times less vitamin K than olive oil. Olive oil has 60.2µg of vitamin K, while mixed nuts have 5.7µg.
  • Mixed nuts have a higher glycemic index. The glycemic index of mixed nuts is 24, while the glycemic index of olive oil is 0.

Specific food types used in this comparison are Oil, olive, salad or cooking and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Olive oil vs Mixed nuts 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.
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11600%
Contains more PotassiumPotassium +63100%
Contains more IronIron +366.1%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin EVitamin E +83.5%
Contains more Vitamin KVitamin K +956.1%
Contains more Vitamin CVitamin C +∞%
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 +17233.3%
~equal in Vitamin A ~0µg
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more FatsFats +85.4%
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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains more Mono. FatMonounsaturated fat +156.1%
Contains less Sat. FatSaturated fat -36.9%
Contains more Poly. FatPolyunsaturated fat +38.9%

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 Mixed nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive oil Mixed nuts DV% diff.
Monounsaturated fat 72.961g 28.488g 111%
Copper 0mg 0.907mg 101%
Manganese 0mg 2.04mg 89%
Fats 100g 53.95g 71%
Phosphorus 0mg 456mg 65%
Selenium 0µg 33.9µg 62%
Magnesium 0mg 229mg 55%
Vitamin B3 0mg 7.709mg 48%
Vitamin K 60.2µg 5.7µg 45%
Vitamin E 14.35mg 7.82mg 44%
Protein 0g 20.04g 40%
Zinc 0mg 3.36mg 31%
Fiber 0g 7g 28%
Polyunsaturated fat 10.523g 14.612g 27%
Vitamin B6 0mg 0.352mg 27%
Iron 0.56mg 2.61mg 26%
Vitamin B5 0mg 1.14mg 23%
Saturated fat 13.808g 8.711g 23%
Folate 0µg 83µg 21%
Potassium 1mg 632mg 19%
Vitamin B1 0mg 0.189mg 16%
Vitamin B2 0mg 0.196mg 15%
Calories 884kcal 607kcal 14%
Calcium 1mg 117mg 12%
Choline 0.3mg 52mg 9%
Carbs 0g 21.05g 7%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 14.05g N/A
Sugar 0g 4.15g N/A
Sodium 2mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0mg 0.22mg 0%
Threonine 0mg 0.703mg 0%
Isoleucine 0mg 0.826mg 0%
Leucine 0mg 1.656mg 0%
Lysine 0mg 0.782mg 0%
Methionine 0mg 0.283mg 0%
Phenylalanine 0mg 1.182mg 0%
Valine 0mg 1.001mg 0%
Histidine 0mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
2%
Olive oil
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 24)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.6)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 5.097g)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.