Olive vs. Cheese — In-Depth Nutrition Comparison
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Important differences between olive and cheese
- Olive has more iron; however, cheese has more phosphorus, calcium, selenium, vitamin B12, vitamin A, vitamin B2, and zinc.
- Cheese's daily need coverage for saturated fat is 87% more.
- Olive has 24 times more iron than cheese. Olive has 3.3mg of iron, while cheese has 0.14mg.
- Olive is lower in saturated fat.
The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Cheese, cheddar.
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 IronIron | +2257.1% |
| Contains more CopperCopper | +736.7% |
| Contains more MagnesiumMagnesium | +575% |
| Contains more CalciumCalcium | +706.8% |
| Contains more PotassiumPotassium | +850% |
| Contains more ZincZinc | +1554.5% |
| Contains more PhosphorusPhosphorus | +15066.7% |
| Contains less SodiumSodium | -11.2% |
| Contains more ManganeseManganese | +35% |
| Contains more SeleniumSelenium | +3066.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +132.4% |
| Contains more Vitamin AVitamin A | +1550% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +866.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +59.5% |
| Contains more Vitamin B5Vitamin B5 | +2633.3% |
| Contains more Vitamin B6Vitamin B6 | +633.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +71.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +60.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +102.6% |
| Contains more WaterWater | +116.1% |
| Contains more ProteinProtein | +2622.6% |
| Contains more FatsFats | +211.9% |
| Contains more OtherOther | +66.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.5% |
| Contains more Mono. FatMonounsaturated fat | +17.2% |
| Contains more Poly. FatPolyunsaturated fat | +56% |
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 Saturated fat |
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| Lower in Sodium |
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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. |
| Saturated fat | 1.415g | 18.867g | 79% |
| Phosphorus | 3mg | 455mg | 65% |
| Calcium | 88mg | 710mg | 62% |
| Selenium | 0.9µg | 28.5µg | 50% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Protein | 0.84g | 22.87g | 44% |
| Iron | 3.3mg | 0.14mg | 40% |
| Fats | 10.68g | 33.31g | 35% |
| Vitamin A | 20µg | 330µg | 34% |
| Vitamin B2 | 0mg | 0.428mg | 33% |
| Cholesterol | 0mg | 99mg | 33% |
| Zinc | 0.22mg | 3.64mg | 31% |
| Copper | 0.251mg | 0.03mg | 25% |
| Calories | 115kcal | 404kcal | 14% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin B5 | 0.015mg | 0.41mg | 8% |
| Folate | 0µg | 27µg | 7% |
| Vitamin E | 1.65mg | 0.71mg | 6% |
| Magnesium | 4mg | 27mg | 5% |
| Sodium | 735mg | 653mg | 4% |
| Vitamin B6 | 0.009mg | 0.066mg | 4% |
| Polyunsaturated fat | 0.911g | 1.421g | 3% |
| Monounsaturated fat | 7.888g | 9.246g | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B1 | 0.003mg | 0.029mg | 2% |
| Potassium | 8mg | 76mg | 2% |
| Vitamin K | 1.4µg | 2.4µg | 1% |
| Choline | 10.3mg | 16.5mg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Carbs | 6.26g | 3.09g | 1% |
| Net carbs | 3.06g | 3.09g | N/A |
| Sugar | 0g | 0.48g | N/A |
| Manganese | 0.02mg | 0.027mg | 0% |
| Vitamin B3 | 0.037mg | 0.059mg | 0% |
| Trans fat | 0g | 0.917g | N/A |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 0.026mg | 1.044mg | 0% |
| Isoleucine | 0.031mg | 1.206mg | 0% |
| Leucine | 0.05mg | 1.939mg | 0% |
| Lysine | 0.032mg | 1.025mg | 0% |
| Methionine | 0.012mg | 0.547mg | 0% |
| Phenylalanine | 0.029mg | 1.074mg | 0% |
| Valine | 0.038mg | 1.404mg | 0% |
| Histidine | 0.023mg | 0.547mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
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
4%
35%
Minerals Daily Need Coverage Score
35%
79%
Comparison summary
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 17.452g)
Which food contains less Sodium?
Cheese contains less Sodium (difference - 82mg)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheese is cheaper (difference - $1.5)
Which food is richer in minerals?
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese is relatively richer in vitamins