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.
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.
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.
Olive Oil 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 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.