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Cheese vs. Olive — In-Depth Nutrition Comparison

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Important differences between Cheese and Olive

  • Cheese has more Phosphorus, Calcium, Selenium, Vitamin B12, Vitamin A RAE, Vitamin B2, and Zinc, however, Olive has more Iron.
  • 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

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.
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%
Olive
Olive
2
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 +575%
Contains more CalciumCalcium +706.8%
Contains more PotassiumPotassium +850%
Contains more ZincZinc +1554.5%
Contains more PhosphorusPhosphorus +15066.7%
Contains less SodiumSodium -11.2%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +3066.7%
Contains more IronIron +2257.1%
Contains more CopperCopper +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.
Cheese
Cheese
11
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin AVitamin A +208.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin B5Vitamin B5 +2633.3%
Contains more Vitamin B6Vitamin B6 +633.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +60.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +132.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
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
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 +2622.6%
Contains more FatsFats +211.9%
Contains more OtherOther +66.4%
Contains more CarbsCarbs +102.6%
Contains more WaterWater +116.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 Mono. FatMonounsaturated Fat +17.2%
Contains more Poly. FatPolyunsaturated fat +56%
Contains less Sat. FatSaturated 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.
Cheese Olive
Lower in Cholesterol ok
Lower in Sugar 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 Cheese Olive Opinion
Calories 404kcal 115kcal Cheese
Protein 22.87g 0.84g Cheese
Fats 33.31g 10.68g Cheese
Vitamin C 0mg 0.9mg Olive
Net carbs 3.09g 3.06g Cheese
Carbs 3.09g 6.26g Olive
Cholesterol 99mg 0mg Olive
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 4mg Cheese
Calcium 710mg 88mg Cheese
Potassium 76mg 8mg Cheese
Iron 0.14mg 3.3mg Olive
Sugar 0.48g 0g Olive
Fiber 0g 3.2g Olive
Copper 0.03mg 0.251mg Olive
Zinc 3.64mg 0.22mg Cheese
Phosphorus 455mg 3mg Cheese
Sodium 653mg 735mg Cheese
Vitamin A 1242IU 403IU Cheese
Vitamin A RAE 330µg 20µg Cheese
Vitamin E 0.71mg 1.65mg Olive
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.02mg Cheese
Selenium 28.5µg 0.9µg Cheese
Vitamin B1 0.029mg 0.003mg Cheese
Vitamin B2 0.428mg 0mg Cheese
Vitamin B3 0.059mg 0.037mg Cheese
Vitamin B5 0.41mg 0.015mg Cheese
Vitamin B6 0.066mg 0.009mg Cheese
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 1.4µg Cheese
Folate 27µg 0µg Cheese
Trans Fat 0.917g 0g Olive
Choline 16.5mg 10.3mg Cheese
Saturated Fat 18.867g 1.415g Olive
Monounsaturated Fat 9.246g 7.888g Cheese
Polyunsaturated fat 1.421g 0.911g Cheese
Tryptophan 0.547mg Cheese
Threonine 1.044mg 0.026mg Cheese
Isoleucine 1.206mg 0.031mg Cheese
Leucine 1.939mg 0.05mg Cheese
Lysine 1.025mg 0.032mg Cheese
Methionine 0.547mg 0.012mg Cheese
Phenylalanine 1.074mg 0.029mg Cheese
Valine 1.404mg 0.038mg Cheese
Histidine 0.547mg 0.023mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Olive
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%
Cheese
6%
Olive
Minerals Daily Need Coverage Score
79%
Cheese
35%
Olive

Comparison summary

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