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
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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.
| 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.
| 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
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
63%
35%
Comparison summary
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Olive contains less Sodium (difference - 182mg)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 13.531g)
Which food is lower in glycemic index?
Feta is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta is cheaper (difference - $1)
Which food is richer in minerals?
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta is relatively richer in vitamins