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Olive vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between olive and avocados

  • Olive has more iron; however, avocados are 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 avocados.
  • Avocados have 105 times less sodium than olive. Olive has 735mg of sodium, while avocados have 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
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +633.3%
Contains more IronIron +500%
Contains more CopperCopper +32.1%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +625%
Contains more PotassiumPotassium +5962.5%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +1633.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin AVitamin A +185.7%
Contains more Vitamin CVitamin C +1011.1%
Contains more Vitamin EVitamin E +25.5%
Contains more Vitamin B1Vitamin B1 +2133.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +4597.3%
Contains more Vitamin B5Vitamin B5 +9160%
Contains more Vitamin B6Vitamin B6 +2755.6%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Avocado DV% diff.
Iron 3.3mg 0.55mg 34%
Sodium 735mg 7mg 32%
Vitamin B5 0.015mg 1.389mg 27%
Folate 0µg 81µg 20%
Vitamin B6 0.009mg 0.257mg 19%
Vitamin K 1.4µg 21µg 16%
Potassium 8mg 485mg 14%
Fiber 3.2g 6.7g 14%
Vitamin B3 0.037mg 1.738mg 11%
Vitamin C 0.9mg 10mg 10%
Vitamin B2 0mg 0.13mg 10%
Calcium 88mg 12mg 8%
Copper 0.251mg 0.19mg 7%
Phosphorus 3mg 52mg 7%
Fats 10.68g 14.66g 6%
Magnesium 4mg 29mg 6%
Polyunsaturated fat 0.911g 1.816g 6%
Manganese 0.02mg 0.142mg 5%
Vitamin B1 0.003mg 0.067mg 5%
Monounsaturated fat 7.888g 9.799g 5%
Zinc 0.22mg 0.64mg 4%
Vitamin E 1.65mg 2.07mg 3%
Saturated fat 1.415g 2.126g 3%
Calories 115kcal 160kcal 2%
Protein 0.84g 2g 2%
Carbs 6.26g 8.53g 1%
Vitamin A 20µg 7µg 1%
Selenium 0.9µg 0.4µg 1%
Choline 10.3mg 14.2mg 1%
Protein per 100 calories 0.73g 1.3g N/A
Calories per 10 g protein 1369kcal 800kcal N/A
Weight per 100 calories 87g 63g N/A
Unsaturated / Saturated Fat ratio 6.2 5.5 N/A
Net carbs 3.06g 1.83g N/A
Sugar 0g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0%
Threonine 0.026mg 0.073mg 0%
Isoleucine 0.031mg 0.084mg 0%
Leucine 0.05mg 0.143mg 0%
Lysine 0.032mg 0.132mg 0%
Methionine 0.012mg 0.038mg 0%
Phenylalanine 0.029mg 0.097mg 0%
Valine 0.038mg 0.107mg 0%
Histidine 0.023mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
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 OtherOther +41.1%
Contains more ProteinProtein +138.1%
Contains more FatsFats +37.3%
Contains more CarbsCarbs +36.3%
~equal in Water ~73.23g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -33.4%
Contains more Mono. FatMonounsaturated fat +24.2%
Contains more Poly. FatPolyunsaturated fat +99.3%

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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.