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Feta vs. Olive — In-Depth Nutrition Comparison

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Important differences between feta and olive

  • Feta has more vitamin B12, vitamin B2, phosphorus, calcium, vitamin B6, and selenium; however, olive has more iron and copper.
  • Feta's daily need coverage for vitamin B12 is 70% more.
  • Olive is lower in cholesterol.

The food varieties used in the comparison are Cheese, feta and Olives, ripe, canned (small-extra large).

Infographic

Feta vs Olive infographic
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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.
Feta
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +375%
Contains more CalciumCalcium +460.2%
Contains more PotassiumPotassium +675%
Contains more ZincZinc +1209.1%
Contains more PhosphorusPhosphorus +11133.3%
Contains more ManganeseManganese +40%
Contains more SeleniumSelenium +1566.7%
Contains more IronIron +407.7%
Contains more CopperCopper +684.4%
Contains less SodiumSodium -19.8%

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.
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +525%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +5033.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2578.4%
Contains more Vitamin B5Vitamin B5 +6346.7%
Contains more Vitamin B6Vitamin B6 +4611.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +816.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
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 +1591.7%
Contains more FatsFats +99.3%
Contains more OtherOther +133.2%
Contains more CarbsCarbs +53.1%
Contains more WaterWater +44.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Olive
3
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 less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +70.6%
Contains more Poly. FatPolyunsaturated fat +54.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Olive
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 Feta Olive DV% diff.
Vitamin B12 1.69µg 0µg 70%
Vitamin B2 0.844mg 0mg 65%
Saturated fat 14.946g 1.415g 62%
Phosphorus 337mg 3mg 48%
Calcium 493mg 88mg 41%
Iron 0.65mg 3.3mg 33%
Vitamin B6 0.424mg 0.009mg 32%
Cholesterol 89mg 0mg 30%
Protein 14.21g 0.84g 27%
Selenium 15µg 0.9µg 26%
Zinc 2.88mg 0.22mg 24%
Copper 0.032mg 0.251mg 24%
Vitamin B5 0.967mg 0.015mg 19%
Fats 21.28g 10.68g 16%
Fiber 0g 3.2g 13%
Vitamin B1 0.154mg 0.003mg 13%
Vitamin A 125µg 20µg 12%
Vitamin E 0.18mg 1.65mg 10%
Folate 32µg 0µg 8%
Monounsaturated fat 4.623g 7.888g 8%
Sodium 917mg 735mg 8%
Calories 264kcal 115kcal 7%
Vitamin B3 0.991mg 0.037mg 6%
Magnesium 19mg 4mg 4%
Vitamin D 0.4µg 0µg 2%
Potassium 62mg 8mg 2%
Vitamin D 16IU 0IU 2%
Polyunsaturated fat 0.591g 0.911g 2%
Vitamin C 0mg 0.9mg 1%
Carbs 4.09g 6.26g 1%
Choline 15.4mg 10.3mg 1%
Net carbs 4.09g 3.06g N/A
Sugar 4.09g 0g N/A
Manganese 0.028mg 0.02mg 0%
Vitamin K 1.8µg 1.4µg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0.026mg 0%
Isoleucine 0.803mg 0.031mg 0%
Leucine 1.395mg 0.05mg 0%
Lysine 1.219mg 0.032mg 0%
Methionine 0.368mg 0.012mg 0%
Phenylalanine 0.675mg 0.029mg 0%
Valine 1.065mg 0.038mg 0%
Histidine 0.397mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
4%
Olive
Minerals Daily Need Coverage Score
63%
Feta
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 182mg)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 13.531g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta 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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.