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Olive vs. American cheese — In-Depth Nutrition Comparison

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What are the main differences between olive and American cheese?

  • Olive is richer in iron and copper, yet American cheese is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • American cheese's daily need coverage for calcium is 96% higher.
  • Olive has 5 times more copper than American cheese. Olive has 0.251mg of copper, while American cheese has 0.046mg.
  • Olive contains less sodium.

We used Olives, ripe, canned (small-extra large) and Cheese, pasteurized process, American, without added vitamin D types in this comparison.

Infographic

Olive vs American cheese 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.
Olive
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more IronIron +423.8%
Contains more CopperCopper +445.7%
Contains less SodiumSodium -56%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +1087.5%
Contains more PotassiumPotassium +1550%
Contains more ZincZinc +1031.8%
Contains more PhosphorusPhosphorus +21266.7%
Contains more ManganeseManganese +105%
Contains more SeleniumSelenium +2144.4%

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.
Olive
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +106.3%
Contains more Vitamin AVitamin A +1150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +105.4%
Contains more Vitamin B5Vitamin B5 +2586.7%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +251.5%

All nutrients comparison - raw data values

Nutrient Olive American cheese DV% diff.
Calcium 88mg 1045mg 96%
Phosphorus 3mg 641mg 91%
Saturated fat 1.415g 18.057g 76%
Vitamin B12 0µg 1.5µg 63%
Sodium 735mg 1671mg 41%
Selenium 0.9µg 20.2µg 35%
Protein 0.84g 18.13g 35%
Iron 3.3mg 0.63mg 33%
Cholesterol 0mg 100mg 33%
Fats 10.68g 31.79g 32%
Vitamin A 20µg 250µg 26%
Copper 0.251mg 0.046mg 23%
Zinc 0.22mg 2.49mg 21%
Vitamin B2 0mg 0.234mg 18%
Fiber 3.2g 0g 13%
Calories 115kcal 371kcal 13%
Vitamin B5 0.015mg 0.403mg 8%
Vitamin E 1.65mg 0.8mg 6%
Magnesium 4mg 26mg 5%
Choline 10.3mg 36.2mg 5%
Potassium 8mg 132mg 4%
Polyunsaturated fat 0.911g 1.286g 3%
Vitamin B6 0.009mg 0.054mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Folate 0µg 8µg 2%
Vitamin B1 0.003mg 0.015mg 1%
Manganese 0.02mg 0.041mg 1%
Vitamin K 1.4µg 2.6µg 1%
Carbs 6.26g 3.7g 1%
Monounsaturated fat 7.888g 8.236g 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 3.7g N/A
Sugar 0g 2.26g N/A
Vitamin B3 0.037mg 0.076mg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.026mg 0.772mg 0%
Isoleucine 0.031mg 0.938mg 0%
Leucine 0.05mg 1.716mg 0%
Lysine 0.032mg 1.516mg 0%
Methionine 0.012mg 0.475mg 0%
Phenylalanine 0.029mg 0.939mg 0%
Valine 0.038mg 1.187mg 0%
Histidine 0.023mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +69.2%
Contains more WaterWater +101.9%
Contains more ProteinProtein +2058.3%
Contains more FatsFats +197.7%
Contains more OtherOther +203.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Poly. FatPolyunsaturated fat +41.2%
~equal in Monounsaturated fat ~8.236g

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.