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Muenster cheese vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between muenster cheese and olive

  • Muenster cheese has more phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc, while olive has more iron and copper.
  • Muenster cheese covers your daily need for saturated fat, 88% more than olive.
  • The amount of cholesterol in olive is lower.

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

Infographic

Muenster 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 215% 12% 15% 10% 77% 201% 82% 1% 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 +575%
Contains more CalciumCalcium +714.8%
Contains more PotassiumPotassium +1575%
Contains more ZincZinc +1177.3%
Contains more PhosphorusPhosphorus +15500%
Contains less SodiumSodium -14.6%
Contains more SeleniumSelenium +1511.1%
Contains more IronIron +704.9%
Contains more CopperCopper +709.7%
Contains more ManganeseManganese +150%

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.
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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 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 +1390%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +178.4%
Contains more Vitamin B5Vitamin B5 +1166.7%
Contains more Vitamin B6Vitamin B6 +522.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +78.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +534.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 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 +2686.9%
Contains more FatsFats +181.3%
Contains more OtherOther +64.1%
Contains more CarbsCarbs +458.9%
Contains more WaterWater +91.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Olive
2
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 -92.6%
Contains more Poly. FatPolyunsaturated fat +37.8%
~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.
Muenster 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Muenster cheese Olive DV% diff.
Saturated fat 19.113g 1.415g 80%
Phosphorus 468mg 3mg 66%
Calcium 717mg 88mg 63%
Vitamin B12 1.47µg 0µg 61%
Protein 23.41g 0.84g 45%
Iron 0.41mg 3.3mg 36%
Cholesterol 96mg 0mg 32%
Vitamin A 298µg 20µg 31%
Fats 30.04g 10.68g 30%
Selenium 14.5µg 0.9µg 25%
Vitamin B2 0.32mg 0mg 25%
Copper 0.031mg 0.251mg 24%
Zinc 2.81mg 0.22mg 24%
Calories 368kcal 115kcal 13%
Fiber 0g 3.2g 13%
Vitamin E 0.26mg 1.65mg 9%
Sodium 628mg 735mg 5%
Magnesium 27mg 4mg 5%
Potassium 134mg 8mg 4%
Vitamin B5 0.19mg 0.015mg 4%
Vitamin B6 0.056mg 0.009mg 4%
Folate 12µg 0µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Polyunsaturated fat 0.661g 0.911g 2%
Monounsaturated fat 8.711g 7.888g 2%
Carbs 1.12g 6.26g 2%
Vitamin C 0mg 0.9mg 1%
Choline 15.4mg 10.3mg 1%
Vitamin K 2.5µg 1.4µg 1%
Vitamin B1 0.013mg 0.003mg 1%
Manganese 0.008mg 0.02mg 1%
Net carbs 1.12g 3.06g N/A
Sugar 1.12g 0g N/A
Vitamin B3 0.103mg 0.037mg 0%
Tryptophan 0.327mg 0%
Threonine 0.888mg 0.026mg 0%
Isoleucine 1.145mg 0.031mg 0%
Leucine 2.26mg 0.05mg 0%
Lysine 2.139mg 0.032mg 0%
Methionine 0.569mg 0.012mg 0%
Phenylalanine 1.24mg 0.029mg 0%
Valine 1.482mg 0.038mg 0%
Histidine 0.829mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muenster 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%
Muenster cheese
4%
Olive
Minerals Daily Need Coverage Score
71%
Muenster cheese
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 96mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 17.698g)
Which food contains less Sodium?
Muenster cheese
Muenster cheese contains less Sodium (difference - 107mg)
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Muenster cheese
Muenster cheese is cheaper (difference - $1.5)
Which food is richer in vitamins?
Muenster cheese
Muenster cheese is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.