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Olive vs. Cream cheese — In-Depth Nutrition Comparison

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Significant differences between olive and cream cheese

  • Olive has more iron, copper, and fiber; however, cream cheese is richer in vitamin B2, phosphorus, vitamin A, and selenium.
  • Cream cheese covers your daily saturated fat needs 94% more than olive.
  • Cream cheese contains less sodium.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Cheese, cream.

Infographic

Olive vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more IronIron +2900%
Contains more CopperCopper +1294.4%
Contains more ManganeseManganese +81.8%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +10.2%
Contains more PotassiumPotassium +1550%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +3466.7%
Contains less SodiumSodium -57.3%
Contains more SeleniumSelenium +855.6%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +91.9%
Contains more Vitamin AVitamin A +1440%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +145.9%
Contains more Vitamin B5Vitamin B5 +3346.7%
Contains more Vitamin B6Vitamin B6 +522.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +∞%
Contains more CholineCholine +164.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Olive Cream cheese DV% diff.
Saturated fat 1.415g 20.213g 85%
Iron 3.3mg 0.11mg 40%
Fats 10.68g 34.44g 37%
Cholesterol 0mg 101mg 34%
Vitamin A 20µg 308µg 32%
Copper 0.251mg 0.018mg 26%
Vitamin B2 0mg 0.23mg 18%
Sodium 735mg 314mg 18%
Phosphorus 3mg 107mg 15%
Selenium 0.9µg 8.6µg 14%
Fiber 3.2g 0g 13%
Calories 115kcal 350kcal 12%
Protein 0.84g 6.15g 11%
Vitamin B5 0.015mg 0.517mg 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 1.65mg 0.86mg 5%
Vitamin B6 0.009mg 0.056mg 4%
Polyunsaturated fat 0.911g 1.483g 4%
Potassium 8mg 132mg 4%
Zinc 0.22mg 0.5mg 3%
Choline 10.3mg 27.2mg 3%
Monounsaturated fat 7.888g 8.907g 3%
Vitamin B1 0.003mg 0.023mg 2%
Folate 0µg 9µg 2%
Magnesium 4mg 9mg 1%
Vitamin K 1.4µg 2.1µg 1%
Calcium 88mg 97mg 1%
Vitamin C 0.9mg 0mg 1%
Carbs 6.26g 5.52g 0%
Net carbs 3.06g 5.52g N/A
Sugar 0g 3.76g N/A
Starch 0.35g 0%
Manganese 0.02mg 0.011mg 0%
Vitamin B3 0.037mg 0.091mg 0%
Tryptophan 0.069mg 0%
Threonine 0.026mg 0.233mg 0%
Isoleucine 0.031mg 0.324mg 0%
Leucine 0.05mg 0.657mg 0%
Lysine 0.032mg 0.567mg 0%
Methionine 0.012mg 0.191mg 0%
Phenylalanine 0.029mg 0.291mg 0%
Valine 0.038mg 0.395mg 0%
Histidine 0.023mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +13.4%
Contains more WaterWater +52%
Contains more OtherOther +75.6%
Contains more ProteinProtein +632.1%
Contains more FatsFats +222.5%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +12.9%
Contains more Poly. FatPolyunsaturated fat +62.8%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.