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Olive vs. Almonds — In-Depth Nutrition Comparison

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The main differences between olive and almonds

  • Olive contains less vitamin E, manganese, vitamin B2, copper, phosphorus, magnesium, fiber, zinc, and vitamin B3 than almonds.
  • Daily need coverage for vitamin E for almonds is 160% higher.
  • Almonds have 735 times less sodium than olive. Olive has 735mg of sodium, while almonds have 1mg.

Food types used in this article are Olives, ripe, canned (small-extra large) and Nuts, almonds.

Infographic

Olive vs Almonds 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.
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +6650%
Contains more CalciumCalcium +205.7%
Contains more PotassiumPotassium +9062.5%
Contains more IronIron +12.4%
Contains more CopperCopper +310.8%
Contains more ZincZinc +1318.2%
Contains more PhosphorusPhosphorus +15933.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +10795%
Contains more SeleniumSelenium +355.6%

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.
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1453.3%
Contains more Vitamin B1Vitamin B1 +6733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +9678.4%
Contains more Vitamin B5Vitamin B5 +3040%
Contains more Vitamin B6Vitamin B6 +1422.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +405.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1713.8%
Contains more ProteinProtein +2417.9%
Contains more FatsFats +367.5%
Contains more CarbsCarbs +244.2%
Contains more OtherOther +32.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -62.8%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +1253.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Almonds DV% diff.
Vitamin E 1.65mg 25.63mg 160%
Manganese 0.02mg 2.179mg 94%
Vitamin B2 0mg 1.138mg 88%
Copper 0.251mg 1.031mg 87%
Polyunsaturated fat 0.911g 12.329g 76%
Phosphorus 3mg 481mg 68%
Magnesium 4mg 270mg 63%
Fats 10.68g 49.93g 60%
Monounsaturated fat 7.888g 31.551g 59%
Protein 0.84g 21.15g 41%
Fiber 3.2g 12.5g 37%
Sodium 735mg 1mg 32%
Zinc 0.22mg 3.12mg 26%
Calories 115kcal 579kcal 23%
Vitamin B3 0.037mg 3.618mg 22%
Potassium 8mg 733mg 21%
Calcium 88mg 269mg 18%
Vitamin B1 0.003mg 0.205mg 17%
Saturated fat 1.415g 3.802g 11%
Folate 0µg 44µg 11%
Vitamin B6 0.009mg 0.137mg 10%
Vitamin B5 0.015mg 0.471mg 9%
Choline 10.3mg 52.1mg 8%
Selenium 0.9µg 4.1µg 6%
Iron 3.3mg 3.71mg 5%
Carbs 6.26g 21.55g 5%
Vitamin A 20µg 0µg 2%
Vitamin K 1.4µg 0µg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.026mg 0.601mg 0%
Isoleucine 0.031mg 0.751mg 0%
Leucine 0.05mg 1.473mg 0%
Lysine 0.032mg 0.568mg 0%
Methionine 0.012mg 0.157mg 0%
Phenylalanine 0.029mg 1.132mg 0%
Valine 0.038mg 0.855mg 0%
Histidine 0.023mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Almonds
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
4%
Olive
78%
Almonds
Minerals Daily Need Coverage Score
35%
Olive
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 2.387g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 734mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 0)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $1.1)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.