Olive Oil vs. Almonds

Nutrition comparison of Olive Oil and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of olive oil versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in olive oil and almonds:

  • Both almonds and olive oil are high in Vitamin E and calories.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of calcium, dietary fiber, iron, potassium and protein.
  • Olive oil has signficantly less carbohydrates than almond.
Detailed nutritional comparison of olive oil and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Olive Oil src
Image of Almonds src

Here's an infographic summarizing the nutritional differences between olive oil and almonds. marks particularly rich nutrients.


Calories and Carbs

calories

Both almonds and olive oil are high in calories. Olive oil has 53% more calories than almond - almond has 579 calories per 100 grams and olive oil has 884 calories.

For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and much heavier in fat compared to almonds per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olive Oil Almonds
Protein ~ 14%
Carbohydrates ~ 14%
Fat 100% 73%
Alcohol ~ ~

carbohydrates

Olive oil has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and olive oil does not contain significant amounts.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than olive oil - almond has 12.5g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

sugar

Olive oil has less sugar than almond - almond has 4.4g of sugar per 100 grams and olive oil does not contain significant amounts.

Protein

protein

Almond is an excellent source of protein and it has more protein than olive oil - almond has 21.2g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Olive oil is high in saturated fat and almond has 72% less saturated fat than olive oil - almond has 3.8g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

trans fat

Both almonds and olive oil are low in trans fat - almond has 0.02g of trans fat per 100 grams and olive oil does not contain significant amounts.

Vitamins

Vitamin A

Almonds and olive oil contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.

Vitamin E

Both almonds and olive oil are high in Vitamin E. Almond has 79% more Vitamin E than olive oil - almond has 25.6mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.

Vitamin K

Olive oil has more Vitamin K than almond - olive oil has 60.2ug 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.

Olive Oil Almonds
Thiamin ~ 0.205 MG
Riboflavin ~ 1.138 MG
Niacin ~ 3.618 MG
Pantothenic acid ~ 0.471 MG
Vitamin B6 ~ 0.137 MG
Folate ~ 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 268 times more calcium than olive oil - almond has 269mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Almond is an excellent source of iron and it has 563% more iron than olive oil - almond has 3.7mg of iron per 100 grams and olive oil has 0.56mg of iron.

potassium

Almond is an excellent source of potassium and it has 732 times more potassium than olive oil - almond has 733mg of potassium per 100 grams and olive oil has 1mg 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 Oil Almonds
apigenin 0.09 mg ~
luteolin 0.12 mg ~
isorhamnetin ~ 2.64 mg
kaempferol ~ 0.39 mg
Quercetin ~ 0.36 mg

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than almond per 100 grams.

Olive Oil Almonds
alpha linoleic acid 0.761 G 0.003 G
Total 0.761 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, both olive oil and almonds contain significant amounts of linoleic acid.

Olive Oil Almonds
other omega 6 ~ 0.002 G
linoleic acid 9.762 G 12.324 G
Total 9.762 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.

Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Almonds (Nuts, almonds) .

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FAQ

Does almonds or olive oil contain more calories in 100 grams?
Both almonds and olive oil are high in calories. Olive oil has 50% more calories than almond - almond has 579 calories in 100g and olive oil has 884 calories.

Does almonds or olive oil contain more calcium?
Almond is a rich source of calcium and it has 268 times more calcium than olive oil - almond has 269mg of calcium in 100 grams and olive oil has 1mg of calcium.

Does almonds or olive oil contain more iron?
Almond is an abundant source of iron and it has 560% more iron than olive oil - almond has 3.7mg of iron in 100 grams and olive oil has 0.56mg of iron.

Does almonds or olive oil contain more potassium?
Almond is a rich source of potassium and it has 732 times more potassium than olive oil - almond has 733mg of potassium in 100 grams and olive oil has 1mg of potassium.