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  6. American cheese vs. Olive oil

American cheese vs. Olive oil — In-Depth Nutrition Comparison

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What are the main differences between American cheese and olive oil?

  • American cheese is richer in calcium, phosphorus, vitamin B12, selenium, and zinc, yet olive oil is richer in vitamin E and vitamin K.
  • American cheese's daily need coverage for calcium is 104% higher.
  • Olive oil contains less cholesterol.
  • Olive oil has a lower glycemic index than American cheese.

We used Cheese, pasteurized process, American, without added vitamin D and Oil, olive, salad or cooking types in this comparison.

Infographic

American cheese vs Olive oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +104400%
Contains more PotassiumPotassium +13100%
Contains more IronIron +12.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +11966.7%
Contains more Vitamin EVitamin E +1693.8%
Contains more Vitamin KVitamin K +2215.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +214.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -23.5%
Contains more Mono. FatMonounsaturated fat +785.9%
Contains more Poly. FatPolyunsaturated fat +718.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Olive oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 American cheese Olive oil DV% diff.
Monounsaturated fat 8.236g 72.961g 162%
Fats 31.79g 100g 105%
Calcium 1045mg 1mg 104%
Phosphorus 641mg 0mg 92%
Vitamin E 0.8mg 14.35mg 90%
Sodium 1671mg 2mg 73%
Vitamin B12 1.5µg 0µg 63%
Polyunsaturated fat 1.286g 10.523g 62%
Vitamin K 2.6µg 60.2µg 48%
Selenium 20.2µg 0µg 37%
Protein 18.13g 0g 36%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 0µg 28%
Calories 371kcal 884kcal 26%
Zinc 2.49mg 0mg 23%
Saturated fat 18.057g 13.808g 19%
Vitamin B2 0.234mg 0mg 18%
Vitamin B5 0.403mg 0mg 8%
Choline 36.2mg 0.3mg 7%
Magnesium 26mg 0mg 6%
Copper 0.046mg 0mg 5%
Potassium 132mg 1mg 4%
Vitamin B6 0.054mg 0mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Manganese 0.041mg 0mg 2%
Folate 8µg 0µg 2%
Iron 0.63mg 0.56mg 1%
Vitamin B1 0.015mg 0mg 1%
Carbs 3.7g 0g 1%
Net carbs 3.7g 0g N/A
Sugar 2.26g 0g N/A
Vitamin B3 0.076mg 0mg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0mg 0%
Threonine 0.772mg 0mg 0%
Isoleucine 0.938mg 0mg 0%
Leucine 1.716mg 0mg 0%
Lysine 1.516mg 0mg 0%
Methionine 0.475mg 0mg 0%
Phenylalanine 0.939mg 0mg 0%
Valine 1.187mg 0mg 0%
Histidine 0.546mg 0mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
34%
Olive oil
Minerals Daily Need Coverage Score
106%
American cheese
2%
Olive oil

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 1669mg)
Which food is lower in Saturated fat?
Olive oil
Olive oil is lower in Saturated fat (difference - 4.249g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American 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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.