Olive Oil vs. Almond Butter
Nutrition comparison of Olive Oil and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and almond butter:
- Both almond butter and olive oil are high in Vitamin E, calories and saturated fat.
- Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond butter is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and olive oil are high in calories. Olive oil has 44% more calories than almond butter - almond butter has 614 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 almond butter per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Almond Butter | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 11% |
| Fat | 100% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than olive oil - almond butter has 10.3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Almond butter is an excellent source of protein and it has more protein than olive oil - almond butter has 21g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both almond butter and olive oil are high in saturated fat. Olive oil has 111% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin A
Almond butter and olive oil contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Both almond butter and olive oil are high in Vitamin E. Almond butter has 69% more Vitamin E than olive oil - almond butter has 24.2mg 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 butter - olive oil has 60.2ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Almond Butter | |
|---|---|---|
| Thiamin | ~ | 0.041 MG |
| Riboflavin | ~ | 0.939 MG |
| Niacin | ~ | 3.155 MG |
| Pantothenic acid | ~ | 0.318 MG |
| Vitamin B6 | ~ | 0.103 MG |
| Folate | ~ | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 346 times more calcium than olive oil - almond butter has 347mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Almond butter is an excellent source of iron and it has 523% more iron than olive oil - almond butter has 3.5mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 747 times more potassium than olive oil - almond butter has 748mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Olive Oil | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.007 G |
| Total | 0.761 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, both olive oil and almond butter contain significant amounts of linoleic acid.
| Olive Oil | Almond Butter | |
|---|---|---|
| other omega 6 | 0.414 G | 0.011 G |
| linoleic acid | 9.762 G | 13.605 G |
| Total | 10.176 G | 13.616 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Olive Oil or Almond Butter .
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Olive Oil g
()
|
Daily Values (%) |
Almond Butter 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 % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 almond butter or olive oil contain more calories in 100 grams?Both almond butter and olive oil are high in calories. Olive oil has 40% more calories than almond butter - almond butter has 614 calories in 100g and olive oil has 884 calories.
Does almond butter or olive oil contain more calcium?
Almond butter is a rich source of calcium and it has 346 times more calcium than olive oil - almond butter has 347mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does almond butter or olive oil contain more iron?
Almond butter is an abundant source of iron and it has 520% more iron than olive oil - almond butter has 3.5mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does almond butter or olive oil contain more potassium?
Almond butter is a rich source of potassium and it has 747 times more potassium than olive oil - almond butter has 748mg of potassium in 100 grams and olive oil has 1mg of potassium.