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  6. Olive vs. Almond butter

Olive vs. Almond butter — In-Depth Nutrition Comparison

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How are Olive and Almond butter different?

  • Almond butter is higher than Olive in Vitamin E, Manganese, Copper, Vitamin B2, Phosphorus, Magnesium, Fiber, Zinc, and Calcium.
  • Almond butter covers your daily need of Vitamin E 150% more than Olive.
  • Olive contains 105 times more Sodium than Almond butter. Olive contains 735mg of Sodium, while Almond butter contains 7mg.

Olives, ripe, canned (small-extra large) and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Olive 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.
Olive
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%
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 more MagnesiumMagnesium +6875%
Contains more CalciumCalcium +294.3%
Contains more PotassiumPotassium +9250%
Contains more CopperCopper +272.1%
Contains more ZincZinc +1395.5%
Contains more PhosphorusPhosphorus +16833.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +10555%
Contains more SeleniumSelenium +166.7%
~equal in Iron ~3.49mg

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
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% 24% 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% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +40200%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1367.3%
Contains more Vitamin B1Vitamin B1 +1266.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8427%
Contains more Vitamin B5Vitamin B5 +2020%
Contains more Vitamin B6Vitamin B6 +1044.4%
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
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% 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 WaterWater +4777.4%
Contains more ProteinProtein +2395.2%
Contains more FatsFats +419.7%
Contains more CarbsCarbs +200.6%
Contains more OtherOther +38.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
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% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated Fat -65.9%
Contains more Mono. FatMonounsaturated Fat +311.3%
Contains more Poly. FatPolyunsaturated fat +1394.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Almond butter
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 Almond butter Opinion
Calories 115kcal 614kcal Almond butter
Protein 0.84g 20.96g Almond butter
Fats 10.68g 55.5g Almond butter
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 8.52g Almond butter
Carbs 6.26g 18.82g Almond butter
Magnesium 4mg 279mg Almond butter
Calcium 88mg 347mg Almond butter
Potassium 8mg 748mg Almond butter
Iron 3.3mg 3.49mg Almond butter
Sugar 0g 4.43g Olive
Fiber 3.2g 10.3g Almond butter
Copper 0.251mg 0.934mg Almond butter
Zinc 0.22mg 3.29mg Almond butter
Starch 0.08g Almond butter
Phosphorus 3mg 508mg Almond butter
Sodium 735mg 7mg Almond butter
Vitamin A 403IU 1IU Olive
Vitamin A 20µg 0µg Olive
Vitamin E 1.65mg 24.21mg Almond butter
Manganese 0.02mg 2.131mg Almond butter
Selenium 0.9µg 2.4µg Almond butter
Vitamin B1 0.003mg 0.041mg Almond butter
Vitamin B2 0mg 0.939mg Almond butter
Vitamin B3 0.037mg 3.155mg Almond butter
Vitamin B5 0.015mg 0.318mg Almond butter
Vitamin B6 0.009mg 0.103mg Almond butter
Vitamin K 1.4µg 0µg Olive
Folate 0µg 53µg Almond butter
Choline 10.3mg 52.1mg Almond butter
Saturated Fat 1.415g 4.152g Olive
Monounsaturated Fat 7.888g 32.445g Almond butter
Polyunsaturated fat 0.911g 13.613g Almond butter
Tryptophan 0.159mg Almond butter
Threonine 0.026mg 0.555mg Almond butter
Isoleucine 0.031mg 0.813mg Almond butter
Leucine 0.05mg 1.483mg Almond butter
Lysine 0.032mg 0.612mg Almond butter
Methionine 0.012mg 0.122mg Almond butter
Phenylalanine 0.029mg 1.149mg Almond butter
Valine 0.038mg 0.937mg Almond butter
Histidine 0.023mg 0.55mg Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
68%
Almond butter
Minerals Daily Need Coverage Score
35%
Olive
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 2.737g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 728mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $0.5)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.