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  6. Olive vs. Cheddar Cheese

Olive vs. Cheddar Cheese — In-Depth Nutrition Comparison

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Important differences between Olive and Cheddar Cheese

  • Olive has more Iron, however, Cheddar Cheese has more Phosphorus, Calcium, Selenium, Vitamin B12, Vitamin A RAE, Vitamin B2, and Zinc.
  • Cheddar Cheese's daily need coverage for Saturated Fat is 87% more.
  • Olive has 24 times more Iron than Cheddar Cheese. Olive has 3.3mg of Iron, while Cheddar 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

Olive vs Cheddar 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
2
:
8
Cheddar Cheese
Cheddar Cheese
Contains more Iron +2257.1%
Contains more Copper +736.7%
Contains more Calcium +706.8%
Contains more Magnesium +575%
Contains more Phosphorus +15066.7%
Contains more Potassium +850%
Contains less Sodium -11.2%
Contains more Zinc +1554.5%
Contains more Manganese +35%
Contains more Selenium +3066.7%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +2257.1%
Contains more Copper +736.7%
Contains more Calcium +706.8%
Contains more Magnesium +575%
Contains more Phosphorus +15066.7%
Contains more Potassium +850%
Contains less Sodium -11.2%
Contains more Zinc +1554.5%
Contains more Manganese +35%
Contains more Selenium +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.
Olive
Olive
2
:
10
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin E +132.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +208.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +866.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +59.5%
Contains more Vitamin B5 +2633.3%
Contains more Vitamin B6 +633.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +71.4%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin E +132.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +208.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +866.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +59.5%
Contains more Vitamin B5 +2633.3%
Contains more Vitamin B6 +633.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Carbs +102.6%
Contains more Water +116.1%
Contains more Protein +2622.6%
Contains more Fats +211.9%
Contains more Other +66.4%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Carbs +102.6%
Contains more Water +116.1%
Contains more Protein +2622.6%
Contains more Fats +211.9%
Contains more Other +66.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +17.2%
Contains more Polyunsaturated fat +56%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +17.2%
Contains more Polyunsaturated 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.
Olive Cheddar Cheese
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Olive Cheddar Cheese Opinion
Net carbs 3.06g 3.09g Cheddar Cheese
Protein 0.84g 22.87g Cheddar Cheese
Fats 10.68g 33.31g Cheddar Cheese
Carbs 6.26g 3.09g Olive
Calories 115kcal 404kcal Cheddar Cheese
Sugar 0g 0.48g Olive
Fiber 3.2g 0g Olive
Calcium 88mg 710mg Cheddar Cheese
Iron 3.3mg 0.14mg Olive
Magnesium 4mg 27mg Cheddar Cheese
Phosphorus 3mg 455mg Cheddar Cheese
Potassium 8mg 76mg Cheddar Cheese
Sodium 735mg 653mg Cheddar Cheese
Zinc 0.22mg 3.64mg Cheddar Cheese
Copper 0.251mg 0.03mg Olive
Manganese 0.02mg 0.027mg Cheddar Cheese
Selenium 0.9µg 28.5µg Cheddar Cheese
Vitamin A 403IU 1242IU Cheddar Cheese
Vitamin A RAE 20µg 330µg Cheddar Cheese
Vitamin E 1.65mg 0.71mg Olive
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.029mg Cheddar Cheese
Vitamin B2 0mg 0.428mg Cheddar Cheese
Vitamin B3 0.037mg 0.059mg Cheddar Cheese
Vitamin B5 0.015mg 0.41mg Cheddar Cheese
Vitamin B6 0.009mg 0.066mg Cheddar Cheese
Folate 0µg 27µg Cheddar Cheese
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 1.4µg 2.4µg Cheddar Cheese
Tryptophan 0.547mg Cheddar Cheese
Threonine 0.026mg 1.044mg Cheddar Cheese
Isoleucine 0.031mg 1.206mg Cheddar Cheese
Leucine 0.05mg 1.939mg Cheddar Cheese
Lysine 0.032mg 1.025mg Cheddar Cheese
Methionine 0.012mg 0.547mg Cheddar Cheese
Phenylalanine 0.029mg 1.074mg Cheddar Cheese
Valine 0.038mg 1.404mg Cheddar Cheese
Histidine 0.023mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Olive
Trans Fat 0g 0.917g Olive
Saturated Fat 1.415g 18.867g Olive
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 7.888g 9.246g Cheddar Cheese
Polyunsaturated fat 0.911g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Olive
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
35%
Olive
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 17.452g)
Which food contains less Sodium?
Cheddar Cheese
Cheddar Cheese contains less Sodium (difference - 82mg)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $1.5)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.