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American cheese vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between American cheese and olive?

  • American cheese is richer in calcium, phosphorus, vitamin B12, selenium, and zinc, yet olive is richer in iron and copper.
  • American cheese's daily need coverage for calcium is 96% higher.
  • Olive contains less cholesterol.

We used Cheese, pasteurized process, American, without added vitamin D and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

American 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.
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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +1087.5%
Contains more PotassiumPotassium +1550%
Contains more ZincZinc +1031.8%
Contains more PhosphorusPhosphorus +21266.7%
Contains more ManganeseManganese +105%
Contains more SeleniumSelenium +2144.4%
Contains more IronIron +423.8%
Contains more CopperCopper +445.7%
Contains less SodiumSodium -56%

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%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin AVitamin A +1150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +105.4%
Contains more Vitamin B5Vitamin B5 +2586.7%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +251.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +106.3%

All nutrients comparison - raw data values

Nutrient American cheese Olive DV% diff.
Calcium 1045mg 88mg 96%
Phosphorus 641mg 3mg 91%
Saturated fat 18.057g 1.415g 76%
Vitamin B12 1.5µg 0µg 63%
Sodium 1671mg 735mg 41%
Selenium 20.2µg 0.9µg 35%
Protein 18.13g 0.84g 35%
Iron 0.63mg 3.3mg 33%
Cholesterol 100mg 0mg 33%
Fats 31.79g 10.68g 32%
Vitamin A 250µg 20µg 26%
Copper 0.046mg 0.251mg 23%
Zinc 2.49mg 0.22mg 21%
Vitamin B2 0.234mg 0mg 18%
Fiber 0g 3.2g 13%
Calories 371kcal 115kcal 13%
Vitamin B5 0.403mg 0.015mg 8%
Vitamin E 0.8mg 1.65mg 6%
Magnesium 26mg 4mg 5%
Choline 36.2mg 10.3mg 5%
Potassium 132mg 8mg 4%
Polyunsaturated fat 1.286g 0.911g 3%
Vitamin B6 0.054mg 0.009mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Folate 8µg 0µg 2%
Vitamin B1 0.015mg 0.003mg 1%
Manganese 0.041mg 0.02mg 1%
Vitamin K 2.6µg 1.4µg 1%
Carbs 3.7g 6.26g 1%
Monounsaturated fat 8.236g 7.888g 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 3.7g 3.06g N/A
Sugar 2.26g 0g N/A
Vitamin B3 0.076mg 0.037mg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0.026mg 0%
Isoleucine 0.938mg 0.031mg 0%
Leucine 1.716mg 0.05mg 0%
Lysine 1.516mg 0.032mg 0%
Methionine 0.475mg 0.012mg 0%
Phenylalanine 0.939mg 0.029mg 0%
Valine 1.187mg 0.038mg 0%
Histidine 0.546mg 0.023mg 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

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
Olive
Olive
2
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 ProteinProtein +2058.3%
Contains more FatsFats +197.7%
Contains more OtherOther +203.6%
Contains more CarbsCarbs +69.2%
Contains more WaterWater +101.9%

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +41.2%
Contains less Sat. FatSaturated fat -92.2%
~equal in Monounsaturated fat ~7.888g

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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 - 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.