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Fontina vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between fontina and olive

  • Fontina has more vitamin B12, phosphorus, calcium, zinc, selenium, and vitamin B2, while olive has more iron and copper.
  • Fontina covers your daily need for saturated fat, 89% more than olive.
  • The amount of cholesterol in olive is lower.

These are the specific foods used in this comparison Cheese, fontina and Olives, ripe, canned (small-extra large).

Infographic

Fontina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +250%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +700%
Contains more ZincZinc +1490.9%
Contains more PhosphorusPhosphorus +11433.3%
Contains more SeleniumSelenium +1511.1%
Contains more IronIron +1334.8%
Contains more CopperCopper +904%
Contains more ManganeseManganese +42.9%
~equal in Sodium ~735mg

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.
Fontina
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +1205%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +305.4%
Contains more Vitamin B5Vitamin B5 +2760%
Contains more Vitamin B6Vitamin B6 +822.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +511.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +2947.6%
Contains more FatsFats +191.6%
Contains more OtherOther +70%
Contains more CarbsCarbs +303.9%
Contains more WaterWater +110.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
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 Poly. FatPolyunsaturated fat +81.6%
Contains less Sat. FatSaturated fat -92.6%
~equal in Monounsaturated fat ~7.888g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fontina Olive
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fontina Olive DV% diff.
Saturated fat 19.196g 1.415g 81%
Vitamin B12 1.68µg 0µg 70%
Protein 25.6g 0.84g 50%
Phosphorus 346mg 3mg 49%
Calcium 550mg 88mg 46%
Cholesterol 116mg 0mg 39%
Iron 0.23mg 3.3mg 38%
Fats 31.14g 10.68g 31%
Zinc 3.5mg 0.22mg 30%
Vitamin A 261µg 20µg 27%
Selenium 14.5µg 0.9µg 25%
Copper 0.025mg 0.251mg 25%
Vitamin B2 0.204mg 0mg 16%
Calories 389kcal 115kcal 14%
Fiber 0g 3.2g 13%
Vitamin E 0.27mg 1.65mg 9%
Vitamin B5 0.429mg 0.015mg 8%
Vitamin B6 0.083mg 0.009mg 6%
Polyunsaturated fat 1.654g 0.911g 5%
Sodium 800mg 735mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Folate 6µg 0µg 2%
Potassium 64mg 8mg 2%
Magnesium 14mg 4mg 2%
Vitamin B1 0.021mg 0.003mg 2%
Carbs 1.55g 6.26g 2%
Monounsaturated fat 8.687g 7.888g 2%
Vitamin C 0mg 0.9mg 1%
Choline 15.4mg 10.3mg 1%
Vitamin K 2.6µg 1.4µg 1%
Vitamin B3 0.15mg 0.037mg 1%
Net carbs 1.55g 3.06g N/A
Sugar 1.55g 0g N/A
Manganese 0.014mg 0.02mg 0%
Tryptophan 0.361mg 0%
Threonine 0.935mg 0.026mg 0%
Isoleucine 1.384mg 0.031mg 0%
Leucine 2.664mg 0.05mg 0%
Lysine 2.328mg 0.032mg 0%
Methionine 0.706mg 0.012mg 0%
Phenylalanine 1.497mg 0.029mg 0%
Valine 1.926mg 0.038mg 0%
Histidine 0.959mg 0.023mg 0%

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 17.781g)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Fontina
Fontina is relatively richer in minerals
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($3.5)

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.