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  6. Olive vs. Avocado

Olive vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between Olive and Avocado

  • Olive has more Iron, however, Avocado is richer in Vitamin B5, Folate, Vitamin B6, Vitamin K, Potassium, Fiber, Vitamin B3, and Vitamin C.
  • Olive covers your daily Iron needs 34% more than Avocado.
  • Avocado has 105 times less Sodium than Olive. Olive has 735mg of Sodium, while Avocado has 7mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Avocados, raw, all commercial varieties.

Infographic

Olive vs Avocado 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
4
:
6
Avocado
Avocado
Contains more Calcium +633.3%
Contains more Iron +500%
Contains more Copper +32.1%
Contains more Selenium +125%
Contains more Magnesium +625%
Contains more Phosphorus +1633.3%
Contains more Potassium +5962.5%
Contains less Sodium -99%
Contains more Zinc +190.9%
Contains more Manganese +610%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +633.3%
Contains more Iron +500%
Contains more Copper +32.1%
Contains more Selenium +125%
Contains more Magnesium +625%
Contains more Phosphorus +1633.3%
Contains more Potassium +5962.5%
Contains less Sodium -99%
Contains more Zinc +190.9%
Contains more Manganese +610%

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
1
:
9
Avocado
Avocado
Contains more Vitamin A +176%
Contains more Vitamin E +25.5%
Contains more Vitamin C +1011.1%
Contains more Vitamin B1 +2133.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4597.3%
Contains more Vitamin B5 +9160%
Contains more Vitamin B6 +2755.6%
Contains more Folate +∞%
Contains more Vitamin K +1400%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +176%
Contains more Vitamin E +25.5%
Contains more Vitamin C +1011.1%
Contains more Vitamin B1 +2133.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4597.3%
Contains more Vitamin B5 +9160%
Contains more Vitamin B6 +2755.6%
Contains more Folate +∞%
Contains more Vitamin K +1400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Avocado
Avocado
Contains more Other +41.1%
Contains more Protein +138.1%
Contains more Fats +37.3%
Contains more Carbs +36.3%
Equal in Water - 73.23
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Other +41.1%
Contains more Protein +138.1%
Contains more Fats +37.3%
Contains more Carbs +36.3%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Avocado
Avocado
Contains less Saturated Fat -33.4%
Contains more Monounsaturated Fat +24.2%
Contains more Polyunsaturated fat +99.3%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -33.4%
Contains more Monounsaturated Fat +24.2%
Contains more Polyunsaturated fat +99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Avocado Opinion
Net carbs 3.06g 1.83g Olive
Protein 0.84g 2g Avocado
Fats 10.68g 14.66g Avocado
Carbs 6.26g 8.53g Avocado
Calories 115kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0g 0.66g Olive
Fiber 3.2g 6.7g Avocado
Calcium 88mg 12mg Olive
Iron 3.3mg 0.55mg Olive
Magnesium 4mg 29mg Avocado
Phosphorus 3mg 52mg Avocado
Potassium 8mg 485mg Avocado
Sodium 735mg 7mg Avocado
Zinc 0.22mg 0.64mg Avocado
Copper 0.251mg 0.19mg Olive
Manganese 0.02mg 0.142mg Avocado
Selenium 0.9µg 0.4µg Olive
Vitamin A 403IU 146IU Olive
Vitamin A RAE 20µg 7µg Olive
Vitamin E 1.65mg 2.07mg Avocado
Vitamin C 0.9mg 10mg Avocado
Vitamin B1 0.003mg 0.067mg Avocado
Vitamin B2 0mg 0.13mg Avocado
Vitamin B3 0.037mg 1.738mg Avocado
Vitamin B5 0.015mg 1.389mg Avocado
Vitamin B6 0.009mg 0.257mg Avocado
Folate 0µg 81µg Avocado
Vitamin K 1.4µg 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.026mg 0.073mg Avocado
Isoleucine 0.031mg 0.084mg Avocado
Leucine 0.05mg 0.143mg Avocado
Lysine 0.032mg 0.132mg Avocado
Methionine 0.012mg 0.038mg Avocado
Phenylalanine 0.029mg 0.097mg Avocado
Valine 0.038mg 0.107mg Avocado
Histidine 0.023mg 0.049mg Avocado
Saturated Fat 1.415g 2.126g Olive
Monounsaturated Fat 7.888g 9.799g Avocado
Polyunsaturated fat 0.911g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Avocado
Minerals Daily Need Coverage Score
35%
Olive
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 0.711g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 728mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 40)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.7)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.