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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 B2, and zinc; however, olive has more iron and copper.
  • 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
10
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%
Olive
Olive
2
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1550%
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 Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +132.4%

All nutrients comparison - raw data values

Nutrient Cheese Olive DV% diff.
Saturated fat 18.867g 1.415g 79%
Phosphorus 455mg 3mg 65%
Calcium 710mg 88mg 62%
Selenium 28.5µg 0.9µg 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.84g 44%
Iron 0.14mg 3.3mg 40%
Fats 33.31g 10.68g 35%
Vitamin A 330µg 20µg 34%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0mg 33%
Zinc 3.64mg 0.22mg 31%
Copper 0.03mg 0.251mg 25%
Calories 404kcal 115kcal 14%
Fiber 0g 3.2g 13%
Vitamin B5 0.41mg 0.015mg 8%
Folate 27µg 0µg 7%
Vitamin E 0.71mg 1.65mg 6%
Magnesium 27mg 4mg 5%
Sodium 653mg 735mg 4%
Vitamin B6 0.066mg 0.009mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Monounsaturated fat 9.246g 7.888g 3%
Polyunsaturated fat 1.421g 0.911g 3%
Potassium 76mg 8mg 2%
Vitamin B1 0.029mg 0.003mg 2%
Vitamin C 0mg 0.9mg 1%
Carbs 3.09g 6.26g 1%
Vitamin K 2.4µg 1.4µg 1%
Choline 16.5mg 10.3mg 1%
Protein per 100 calories 5.7g 0.73g N/A
Calories per 10 g protein 177kcal 1369kcal N/A
Weight per 100 calories 25g 87g N/A
Unsaturated / Saturated Fat ratio 0.57 6.2 N/A
Net carbs 3.09g 3.06g N/A
Sugar 0.48g 0g N/A
Manganese 0.027mg 0.02mg 0%
Vitamin B3 0.059mg 0.037mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0.026mg 0%
Isoleucine 1.206mg 0.031mg 0%
Leucine 1.939mg 0.05mg 0%
Lysine 1.025mg 0.032mg 0%
Methionine 0.547mg 0.012mg 0%
Phenylalanine 1.074mg 0.029mg 0%
Valine 1.404mg 0.038mg 0%
Histidine 0.547mg 0.023mg 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
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%

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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 - 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.