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Olive vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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What are the differences between Olive and Parmigiano-Reggiano?

  • Olive is higher in Iron, yet Parmigiano-Reggiano is higher in Phosphorus, Calcium, Vitamin B12, Vitamin B2, Zinc, and Selenium.
  • Parmigiano-Reggiano's daily need coverage for Phosphorus is 104% more.
  • Olive has 4 times more Iron than Parmigiano-Reggiano. While Olive has 3.3mg of Iron, Parmigiano-Reggiano has only 0.9mg.
  • The amount of Sodium in Olive is lower.

We used Olives, ripe, canned (small-extra large) and Cheese, parmesan, dry grated, reduced fat types in this article.

Infographic

Olive vs Parmigiano-Reggiano 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more IronIron +266.7%
Contains less SodiumSodium -51.9%
Contains more MagnesiumMagnesium +850%
Contains more CalciumCalcium +1160.2%
Contains more PotassiumPotassium +1462.5%
Contains more ZincZinc +1659.1%
Contains more PhosphorusPhosphorus +24200%
Contains more ManganeseManganese +325%
Contains more SeleniumSelenium +1866.7%
~equal in Copper ~0.238mg

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
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%
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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +870.6%
Contains more Vitamin AVitamin A +50.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +208.1%
Contains more Vitamin B5Vitamin B5 +2066.7%
Contains more Vitamin B6Vitamin B6 +444.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +21.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +101%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +356.9%
Contains more WaterWater +58.1%
Contains more ProteinProtein +2281%
Contains more FatsFats +87.3%
Contains more OtherOther +260.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
3
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
67% 31% 2%
Saturated Fat: Sat. Fat 13.317 g
Monounsaturated Fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated Fat -89.4%
Contains more Mono. FatMonounsaturated Fat +29.4%
Contains more Poly. FatPolyunsaturated fat +97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Parmigiano-Reggiano
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Olive Parmigiano-Reggiano Opinion
Calories 115kcal 265kcal Parmigiano-Reggiano
Protein 0.84g 20g Parmigiano-Reggiano
Fats 10.68g 20g Parmigiano-Reggiano
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 1.37g Olive
Carbs 6.26g 1.37g Olive
Cholesterol 0mg 88mg Olive
Vitamin D 0IU 15IU Parmigiano-Reggiano
Magnesium 4mg 38mg Parmigiano-Reggiano
Calcium 88mg 1109mg Parmigiano-Reggiano
Potassium 8mg 125mg Parmigiano-Reggiano
Iron 3.3mg 0.9mg Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0.238mg Olive
Zinc 0.22mg 3.87mg Parmigiano-Reggiano
Phosphorus 3mg 729mg Parmigiano-Reggiano
Sodium 735mg 1529mg Olive
Vitamin A 403IU 605IU Parmigiano-Reggiano
Vitamin A 20µg 160µg Parmigiano-Reggiano
Vitamin E 1.65mg 0.17mg Olive
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Manganese 0.02mg 0.085mg Parmigiano-Reggiano
Selenium 0.9µg 17.7µg Parmigiano-Reggiano
Vitamin B1 0.003mg 0.029mg Parmigiano-Reggiano
Vitamin B2 0mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.037mg 0.114mg Parmigiano-Reggiano
Vitamin B5 0.015mg 0.325mg Parmigiano-Reggiano
Vitamin B6 0.009mg 0.049mg Parmigiano-Reggiano
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 1.4µg 1.7µg Parmigiano-Reggiano
Folate 0µg 10µg Parmigiano-Reggiano
Choline 10.3mg 20.7mg Parmigiano-Reggiano
Saturated Fat 1.415g 13.317g Olive
Monounsaturated Fat 7.888g 6.098g Olive
Polyunsaturated fat 0.911g 0.462g Olive
Tryptophan 0.24mg Parmigiano-Reggiano
Threonine 0.026mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.031mg 1.2mg Parmigiano-Reggiano
Leucine 0.05mg 2.983mg Parmigiano-Reggiano
Lysine 0.032mg 2.459mg Parmigiano-Reggiano
Methionine 0.012mg 0.369mg Parmigiano-Reggiano
Phenylalanine 0.029mg 1.604mg Parmigiano-Reggiano
Valine 0.038mg 1.498mg Parmigiano-Reggiano
Histidine 0.023mg 0.752mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Parmigiano-Reggiano
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
39%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
35%
Olive
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 27)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $0.3)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 794mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 11.902g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.