Olive vs. Cottage cheese — In-Depth Nutrition Comparison
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A recap on differences between olive and cottage cheese
- Olive has more iron, copper, fiber, and vitamin E; however, cottage cheese is higher in phosphorus, vitamin B12, selenium, vitamin B2, and vitamin B5.
- Olive covers your daily iron needs 40% more than cottage cheese.
- Cottage cheese has less sodium.
Food varieties used in this article are Olives, ripe, canned (small-extra large) and Cheese, cottage, creamed, large or small curd.
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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 | +4614.3% |
| Contains more CopperCopper | +765.5% |
| Contains more ManganeseManganese | +900% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +1200% |
| Contains more ZincZinc | +81.8% |
| Contains more PhosphorusPhosphorus | +5200% |
| Contains less SodiumSodium | -50.5% |
| Contains more SeleniumSelenium | +977.8% |
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 | +1962.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +85% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +800% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +167.6% |
| Contains more Vitamin B5Vitamin B5 | +3613.3% |
| Contains more Vitamin B6Vitamin B6 | +411.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +78.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more FatsFats | +148.4% |
| Contains more CarbsCarbs | +85.2% |
| Contains more OtherOther | +58.2% |
| Contains more ProteinProtein | +1223.8% |
~equal in
Water
~79.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -17.6% |
| Contains more Mono. FatMonounsaturated fat | +913.9% |
| Contains more Poly. FatPolyunsaturated fat | +640.7% |
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 vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.3mg | 0.07mg | 40% |
| Copper | 0.251mg | 0.029mg | 25% |
| Phosphorus | 3mg | 159mg | 22% |
| Protein | 0.84g | 11.12g | 21% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Monounsaturated fat | 7.888g | 0.778g | 18% |
| Sodium | 735mg | 364mg | 16% |
| Selenium | 0.9µg | 9.7µg | 16% |
| Vitamin B2 | 0mg | 0.163mg | 13% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin B5 | 0.015mg | 0.557mg | 11% |
| Vitamin E | 1.65mg | 0.08mg | 10% |
| Fats | 10.68g | 4.3g | 10% |
| Cholesterol | 0mg | 17mg | 6% |
| Polyunsaturated fat | 0.911g | 0.123g | 5% |
| Folate | 0µg | 12µg | 3% |
| Potassium | 8mg | 104mg | 3% |
| Vitamin B6 | 0.009mg | 0.046mg | 3% |
| Zinc | 0.22mg | 0.4mg | 2% |
| Vitamin A | 20µg | 37µg | 2% |
| Vitamin B1 | 0.003mg | 0.027mg | 2% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Choline | 10.3mg | 18.4mg | 1% |
| Saturated fat | 1.415g | 1.718g | 1% |
| Calories | 115kcal | 98kcal | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Manganese | 0.02mg | 0.002mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Calcium | 88mg | 83mg | 1% |
| Magnesium | 4mg | 8mg | 1% |
| Carbs | 6.26g | 3.38g | 1% |
| Net carbs | 3.06g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 0g | 2.67g | N/A |
| Vitamin B3 | 0.037mg | 0.099mg | 0% |
| Tryptophan | 0.147mg | 0% | |
| Threonine | 0.026mg | 0.5mg | 0% |
| Isoleucine | 0.031mg | 0.591mg | 0% |
| Leucine | 0.05mg | 1.116mg | 0% |
| Lysine | 0.032mg | 0.934mg | 0% |
| Methionine | 0.012mg | 0.269mg | 0% |
| Phenylalanine | 0.029mg | 0.577mg | 0% |
| Valine | 0.038mg | 0.748mg | 0% |
| Histidine | 0.023mg | 0.326mg | 0% |
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%
14%
Minerals Daily Need Coverage Score
35%
23%
Comparison summary
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 0.303g)
Which food contains less Sodium?
Cottage cheese contains less Sodium (difference - 371mg)
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 10)
Which food is cheaper?
Cottage cheese is cheaper (difference - $1.5)
Which food is richer in vitamins?
Cottage cheese is relatively richer in vitamins
Which food is richer in minerals?
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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.