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Cheese vs. Olive oil — In-Depth Nutrition Comparison

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Important differences between cheese and olive oil

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, olive oil has more vitamin E and vitamin K.
  • Olive oil's daily need coverage for vitamin E is 91% more.
  • Olive oil is lower in cholesterol.

The food varieties used in the comparison are Cheese, cheddar and Oil, olive, salad or cooking.

Infographic

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.
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +70900%
Contains more PotassiumPotassium +7500%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +300%
Contains less SodiumSodium -99.7%

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.
Cheese
Cheese
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 287% 0% 0% 0% 0% 0% 0% 151% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
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 Vitamin EVitamin E +1921.1%
Contains more Vitamin KVitamin K +2408.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Olive oil DV% diff.
Monounsaturated fat 9.246g 72.961g 159%
Fats 33.31g 100g 103%
Vitamin E 0.71mg 14.35mg 91%
Calcium 710mg 1mg 71%
Phosphorus 455mg 0mg 65%
Polyunsaturated fat 1.421g 10.523g 61%
Selenium 28.5µg 0µg 52%
Vitamin K 2.4µg 60.2µg 48%
Protein 22.87g 0g 46%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0mg 33%
Vitamin B2 0.428mg 0mg 33%
Sodium 653mg 2mg 28%
Calories 404kcal 884kcal 24%
Saturated fat 18.867g 13.808g 23%
Vitamin B5 0.41mg 0mg 8%
Folate 27µg 0µg 7%
Magnesium 27mg 0mg 6%
Iron 0.14mg 0.56mg 5%
Vitamin B6 0.066mg 0mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.03mg 0mg 3%
Choline 16.5mg 0.3mg 3%
Potassium 76mg 1mg 2%
Vitamin B1 0.029mg 0mg 2%
Carbs 3.09g 0g 1%
Manganese 0.027mg 0mg 1%
Protein per 100 calories 5.7g 0g N/A
Calories per 10 g protein 177kcal N/A
Weight per 100 calories 25g 11g N/A
Unsaturated / Saturated Fat ratio 0.57 6 N/A
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Vitamin B3 0.059mg 0mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0mg 0%
Threonine 1.044mg 0mg 0%
Isoleucine 1.206mg 0mg 0%
Leucine 1.939mg 0mg 0%
Lysine 1.025mg 0mg 0%
Methionine 0.547mg 0mg 0%
Phenylalanine 1.074mg 0mg 0%
Valine 1.404mg 0mg 0%
Histidine 0.547mg 0mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
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
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 +200.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 -26.8%
Contains more Mono. FatMonounsaturated fat +689.1%
Contains more Poly. FatPolyunsaturated fat +640.5%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.