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  6. Olive vs. Romano cheese

Olive vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between olive and romano cheese

  • Olive has more iron and copper, while romano cheese has more phosphorus, calcium, vitamin B12, vitamin B2, and selenium.
  • Romano cheese's daily need coverage for phosphorus is 108% higher.
  • Romano cheese contains 8 times less copper than olive. Olive contains 0.251mg of copper, while romano cheese contains 0.03mg.
  • The amount of sodium in olive is lower.

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

Infographic

Olive vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more IronIron +328.6%
Contains more CopperCopper +736.7%
Contains less SodiumSodium -48.7%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +1109.1%
Contains more PotassiumPotassium +975%
Contains more ZincZinc +1072.7%
Contains more PhosphorusPhosphorus +25233.3%
Contains more SeleniumSelenium +1511.1%
~equal in Manganese ~0.02mg

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +617.4%
Contains more Vitamin AVitamin A +380%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1133.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +108.1%
Contains more Vitamin B5Vitamin B5 +2726.7%
Contains more Vitamin B6Vitamin B6 +844.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%

All nutrients comparison - raw data values

Nutrient Olive Romano cheese DV% diff.
Phosphorus 3mg 760mg 108%
Calcium 88mg 1064mg 98%
Saturated fat 1.415g 17.115g 71%
Protein 0.84g 31.8g 62%
Vitamin B12 0µg 1.12µg 47%
Cholesterol 0mg 104mg 35%
Iron 3.3mg 0.77mg 32%
Sodium 735mg 1433mg 30%
Vitamin B2 0mg 0.37mg 28%
Selenium 0.9µg 14.5µg 25%
Copper 0.251mg 0.03mg 25%
Fats 10.68g 26.94g 25%
Zinc 0.22mg 2.58mg 21%
Calories 115kcal 387kcal 14%
Fiber 3.2g 0g 13%
Magnesium 4mg 41mg 9%
Vitamin E 1.65mg 0.23mg 9%
Vitamin A 20µg 96µg 8%
Vitamin B5 0.015mg 0.424mg 8%
Vitamin B6 0.009mg 0.085mg 6%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B1 0.003mg 0.037mg 3%
Folate 0µg 7µg 2%
Potassium 8mg 86mg 2%
Polyunsaturated fat 0.911g 0.593g 2%
Vitamin C 0.9mg 0mg 1%
Choline 10.3mg 15.4mg 1%
Vitamin K 1.4µg 2.2µg 1%
Carbs 6.26g 3.63g 1%
Net carbs 3.06g 3.63g N/A
Sugar 0g 0.73g N/A
Manganese 0.02mg 0.02mg 0%
Vitamin B3 0.037mg 0.077mg 0%
Monounsaturated fat 7.888g 7.838g 0%
Tryptophan 0.429mg 0%
Threonine 0.026mg 1.171mg 0%
Isoleucine 0.031mg 1.685mg 0%
Leucine 0.05mg 3.071mg 0%
Lysine 0.032mg 2.941mg 0%
Methionine 0.012mg 0.852mg 0%
Phenylalanine 0.029mg 1.71mg 0%
Valine 0.038mg 2.183mg 0%
Histidine 0.023mg 1.231mg 0%

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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +72.5%
Contains more WaterWater +158.8%
Contains more ProteinProtein +3685.7%
Contains more FatsFats +152.2%
Contains more OtherOther +201.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
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 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Poly. FatPolyunsaturated fat +53.6%
~equal in Monounsaturated fat ~7.838g

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.