Olives vs. Almonds
Nutrition comparison of Olives and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and almonds:
- Both olives and almonds are high in calcium, calories and iron.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, dietary fiber, potassium and protein.
- Olive has 72% less carbohydrates than almond.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and almonds are high in calories. Almond has 399% more calories than olive - olive has 116 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, olives is lighter in protein, heavier in carbs and heavier in fat compared to almonds per calorie. Olives has a macronutrient ratio of 4:19:77 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Almonds | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 19% | 14% |
| Fat | 77% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 72% less carbohydrates than almond - olive has 6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 681% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Olive has less sugar than almond - almond has 4.4g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Almond is an excellent source of protein and it has 24 times more protein than olive - olive has 0.84g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Olive has 40% less saturated fat than almond - olive has 2.3g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and olives are low in trans fat - almond has 0.02g of trans fat per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than almond - olive has 0.9mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than almond - olive has 17ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 14 times more Vitamin E than olive - olive has 1.7mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Olives and almonds contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Almonds | |
|---|---|---|
| Thiamin | 0.003 MG | 0.205 MG |
| Riboflavin | ~ | 1.138 MG |
| Niacin | 0.037 MG | 3.618 MG |
| Pantothenic acid | 0.015 MG | 0.471 MG |
| Vitamin B6 | 0.009 MG | 0.137 MG |
| Folate | ~ | 44 UG |
Minerals
calcium
Both olives and almonds are high in calcium. Almond has 206% more calcium than olive - olive has 88mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both olives and almonds are high in iron. Olive has 69% more iron than almond - olive has 6.3mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 90 times more potassium than olive - olive has 8mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, olive has more luteolin than almond per 100 grams, however, almond contains more isorhamnetin, kaempferol and quercetin than olive per 100 grams.
| Olives | Almonds | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| isorhamnetin | ~ | 2.64 mg |
| kaempferol | ~ | 0.39 mg |
| Quercetin | ~ | 0.36 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than olive per 100 grams.
| Olives | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.629 G | 12.324 G |
| Total | 0.629 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Olives g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or almonds contain more calories in 100 grams?Both olives and almonds are high in calories. Almond has 400% more calories than olive - olive has 116 calories in 100g and almond has 579 calories.
Does olives or almonds contain more calcium?
Both olives and almonds are high in calcium. Almond has 210% more calcium than olive - olive has 88mg of calcium in 100 grams and almond has 269mg of calcium.
Does olives or almonds contain more iron?
Both olives and almonds are high in iron. Olive has 70% more iron than almond - olive has 6.3mg of iron in 100 grams and almond has 3.7mg of iron.
Does olives or almonds contain more potassium?
Almond is a rich source of potassium and it has 90 times more potassium than olive - olive has 8mg of potassium in 100 grams and almond has 733mg of potassium.