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Olive vs. Walnut — In-Depth Nutrition Comparison

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How are olive and walnut different?

  • Walnut is higher than olive in copper, manganese, phosphorus, vitamin B6, magnesium, vitamin B1, zinc, and folate.
  • Walnut covers your daily need for copper, 148% more than olive.
  • Olive contains 368 times more sodium than walnut. Olive contains 735mg of sodium, while walnut contains 2mg.

Olives, ripe, canned (small-extra large) and Nuts, walnuts, english types were used in this article.

Infographic

Olive vs Walnut 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
1
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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more IronIron +13.4%
Contains more MagnesiumMagnesium +3850%
Contains more CalciumCalcium +11.4%
Contains more PotassiumPotassium +5412.5%
Contains more CopperCopper +531.9%
Contains more ZincZinc +1304.5%
Contains more PhosphorusPhosphorus +11433.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +16970%
Contains more SeleniumSelenium +444.4%

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
2
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%
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +135.7%
Contains more Vitamin CVitamin C +44.4%
Contains more Vitamin B1Vitamin B1 +11266.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2940.5%
Contains more Vitamin B5Vitamin B5 +3700%
Contains more Vitamin B6Vitamin B6 +5866.7%
Contains more Vitamin KVitamin K +92.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +280.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +1865.4%
Contains more OtherOther +25.3%
Contains more ProteinProtein +1713.1%
Contains more FatsFats +510.6%
Contains more CarbsCarbs +119%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +13.2%
Contains more Poly. FatPolyunsaturated fat +5078.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Walnut DV% diff.
Polyunsaturated fat 0.911g 47.174g 308%
Copper 0.251mg 1.586mg 148%
Manganese 0.02mg 3.414mg 148%
Fats 10.68g 65.21g 84%
Phosphorus 3mg 346mg 49%
Vitamin B6 0.009mg 0.537mg 41%
Magnesium 4mg 158mg 37%
Sodium 735mg 2mg 32%
Protein 0.84g 15.23g 29%
Vitamin B1 0.003mg 0.341mg 28%
Calories 115kcal 654kcal 27%
Zinc 0.22mg 3.09mg 26%
Folate 0µg 98µg 25%
Saturated fat 1.415g 6.126g 21%
Fiber 3.2g 6.7g 14%
Potassium 8mg 441mg 13%
Vitamin B2 0mg 0.15mg 12%
Vitamin B5 0.015mg 0.57mg 11%
Selenium 0.9µg 4.9µg 7%
Vitamin B3 0.037mg 1.125mg 7%
Vitamin E 1.65mg 0.7mg 6%
Iron 3.3mg 2.91mg 5%
Choline 10.3mg 39.2mg 5%
Monounsaturated fat 7.888g 8.933g 3%
Vitamin A 20µg 1µg 2%
Carbs 6.26g 13.71g 2%
Vitamin K 1.4µg 2.7µg 1%
Calcium 88mg 98mg 1%
Vitamin C 0.9mg 1.3mg 0%
Net carbs 3.06g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.026mg 0.596mg 0%
Isoleucine 0.031mg 0.625mg 0%
Leucine 0.05mg 1.17mg 0%
Lysine 0.032mg 0.424mg 0%
Methionine 0.012mg 0.236mg 0%
Phenylalanine 0.029mg 0.711mg 0%
Valine 0.038mg 0.753mg 0%
Histidine 0.023mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
35%
Olive
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 733mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 4.711g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $1.5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.