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Comparing Nutritional Value of Snacks: Almonds and Olives

Olives vs. Almonds

I never turn down an invitation to a holiday party. Too often, it's the same for the food, cocktails, and treats that often accompany them. To make sure I'm snacking smart at the soirees' snack stands, I've checked out two popular items that tend to find their ways onto many a hostess's serving tray — olives and almonds.

Ready to see the side-by-side breakdown?

5 olives 1 oz (handful) almonds
Calories
45
169
Total Fat (g)
4.5
15
Carbs (g)
2
5.5
Fiber (g)
1
3.3
Sugar (g)
0
1.4
Protein (g)
0
6.3

It may be tough to compare olives to nuts, but this analogy is roughly a handful of each snack item. You can tell from the chart that olives are preferable when it comes to counting calories, fat, carbs, and sugar. The almonds, however, offer more nutritional value with a nice chunk of fiber, protein, calcium, and iron. And, as long as the nuts aren't salted, the sodium level is nil, unlike olives. Those five olives count for just over 10 percent of your daily intake of sodium.

I say don't deprive yourself of either, especially since they're both great gifts from the "garden." But, if you go heavy on one or the other, go for the olives as a small dose of almonds will provide ample health benefits. It's also worth noting that much depends on the versions of the snacks offered, as honey roasted nuts and blue-cheese-stuffed olives would look quite different in this chart.

Image Source: Thinkstock
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