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Cheddar Cheese vs. Olive — In-Depth Nutrition Comparison

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Important differences between Cheddar Cheese and Olive

  • Cheddar Cheese has more Phosphorus, Calcium, Selenium, Vitamin B12, Vitamin A RAE, Vitamin B2, and Zinc, however, Olive has more Iron.
  • Cheddar Cheese's daily need coverage for Saturated Fat is 87% more.
  • Olive is lower in Cholesterol.

The food varieties used in the comparison are Cheese, cheddar and Olives, ripe, canned (small-extra large).

Infographic

Cheddar Cheese vs Olive infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +706.8%
Contains more Magnesium +575%
Contains more Phosphorus +15066.7%
Contains more Potassium +850%
Contains less Sodium -11.2%
Contains more Zinc +1554.5%
Contains more Manganese +35%
Contains more Selenium +3066.7%
Contains more Iron +2257.1%
Contains more Copper +736.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +706.8%
Contains more Magnesium +575%
Contains more Phosphorus +15066.7%
Contains more Potassium +850%
Contains less Sodium -11.2%
Contains more Zinc +1554.5%
Contains more Manganese +35%
Contains more Selenium +3066.7%
Contains more Iron +2257.1%
Contains more Copper +736.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
2
Olive
Contains more Vitamin A +208.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +866.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +59.5%
Contains more Vitamin B5 +2633.3%
Contains more Vitamin B6 +633.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +71.4%
Contains more Vitamin E +132.4%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +208.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +866.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +59.5%
Contains more Vitamin B5 +2633.3%
Contains more Vitamin B6 +633.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +71.4%
Contains more Vitamin E +132.4%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +2622.6%
Contains more Fats +211.9%
Contains more Other +66.4%
Contains more Carbs +102.6%
Contains more Water +116.1%
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +2622.6%
Contains more Fats +211.9%
Contains more Other +66.4%
Contains more Carbs +102.6%
Contains more Water +116.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +17.2%
Contains more Polyunsaturated fat +56%
Contains less Saturated Fat -92.5%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains more Monounsaturated Fat +17.2%
Contains more Polyunsaturated fat +56%
Contains less Saturated Fat -92.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheddar Cheese Olive
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Olive Opinion
Net carbs 3.09g 3.06g Cheddar Cheese
Protein 22.87g 0.84g Cheddar Cheese
Fats 33.31g 10.68g Cheddar Cheese
Carbs 3.09g 6.26g Olive
Calories 404kcal 115kcal Cheddar Cheese
Sugar 0.48g 0g Olive
Fiber 0g 3.2g Olive
Calcium 710mg 88mg Cheddar Cheese
Iron 0.14mg 3.3mg Olive
Magnesium 27mg 4mg Cheddar Cheese
Phosphorus 455mg 3mg Cheddar Cheese
Potassium 76mg 8mg Cheddar Cheese
Sodium 653mg 735mg Cheddar Cheese
Zinc 3.64mg 0.22mg Cheddar Cheese
Copper 0.03mg 0.251mg Olive
Manganese 0.027mg 0.02mg Cheddar Cheese
Selenium 28.5µg 0.9µg Cheddar Cheese
Vitamin A 1242IU 403IU Cheddar Cheese
Vitamin A RAE 330µg 20µg Cheddar Cheese
Vitamin E 0.71mg 1.65mg Olive
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.029mg 0.003mg Cheddar Cheese
Vitamin B2 0.428mg 0mg Cheddar Cheese
Vitamin B3 0.059mg 0.037mg Cheddar Cheese
Vitamin B5 0.41mg 0.015mg Cheddar Cheese
Vitamin B6 0.066mg 0.009mg Cheddar Cheese
Folate 27µg 0µg Cheddar Cheese
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 1.4µg Cheddar Cheese
Tryptophan 0.547mg Cheddar Cheese
Threonine 1.044mg 0.026mg Cheddar Cheese
Isoleucine 1.206mg 0.031mg Cheddar Cheese
Leucine 1.939mg 0.05mg Cheddar Cheese
Lysine 1.025mg 0.032mg Cheddar Cheese
Methionine 0.547mg 0.012mg Cheddar Cheese
Phenylalanine 1.074mg 0.029mg Cheddar Cheese
Valine 1.404mg 0.038mg Cheddar Cheese
Histidine 0.547mg 0.023mg Cheddar Cheese
Cholesterol 99mg 0mg Olive
Trans Fat 0.917g 0g Olive
Saturated Fat 18.867g 1.415g Olive
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 7.888g Cheddar Cheese
Polyunsaturated fat 1.421g 0.911g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cheddar Cheese
6%
Olive
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 17.452g)
Which food contains less Sodium?
Cheddar Cheese
Cheddar Cheese contains less Sodium (difference - 82mg)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $1.5)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.