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  6. Olive vs. Cheese

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

Olive vs 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
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%
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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.
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% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Cheese
Cheese
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +132.4%
Contains more Vitamin AVitamin A +208.2%
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
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
Cheese
Cheese
3
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 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
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
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
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.
Olive Cheese
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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Olive Cheese Opinion
Calories 115kcal 404kcal Cheese
Protein 0.84g 22.87g Cheese
Fats 10.68g 33.31g Cheese
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 3.09g Cheese
Carbs 6.26g 3.09g Olive
Cholesterol 0mg 99mg Olive
Vitamin D 0IU 24IU Cheese
Magnesium 4mg 27mg Cheese
Calcium 88mg 710mg Cheese
Potassium 8mg 76mg Cheese
Iron 3.3mg 0.14mg Olive
Sugar 0g 0.48g Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0.03mg Olive
Zinc 0.22mg 3.64mg Cheese
Phosphorus 3mg 455mg Cheese
Sodium 735mg 653mg Cheese
Vitamin A 403IU 1242IU Cheese
Vitamin A 20µg 330µg Cheese
Vitamin E 1.65mg 0.71mg Olive
Vitamin D 0µg 0.6µg Cheese
Manganese 0.02mg 0.027mg Cheese
Selenium 0.9µg 28.5µg Cheese
Vitamin B1 0.003mg 0.029mg Cheese
Vitamin B2 0mg 0.428mg Cheese
Vitamin B3 0.037mg 0.059mg Cheese
Vitamin B5 0.015mg 0.41mg Cheese
Vitamin B6 0.009mg 0.066mg Cheese
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 1.4µg 2.4µg Cheese
Folate 0µg 27µg Cheese
Trans Fat 0g 0.917g Olive
Choline 10.3mg 16.5mg Cheese
Saturated Fat 1.415g 18.867g Olive
Monounsaturated Fat 7.888g 9.246g Cheese
Polyunsaturated fat 0.911g 1.421g Cheese
Tryptophan 0.547mg Cheese
Threonine 0.026mg 1.044mg Cheese
Isoleucine 0.031mg 1.206mg Cheese
Leucine 0.05mg 1.939mg Cheese
Lysine 0.032mg 1.025mg Cheese
Methionine 0.012mg 0.547mg Cheese
Phenylalanine 0.029mg 1.074mg Cheese
Valine 0.038mg 1.404mg Cheese
Histidine 0.023mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Cheese
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
6%
Olive
33%
Cheese
Minerals Daily Need Coverage Score
35%
Olive
79%
Cheese

Comparison summary

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