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Olive vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between olive and cheese sandwich?

  • Olive has less phosphorus, manganese, selenium, vitamin B2, vitamin B1, vitamin B3, vitamin B6, folate, and vitamin B5 than cheese sandwich.
  • Cheese sandwich's daily need coverage for phosphorus is 54% higher.

We used Olives, ripe, canned (small-extra large) and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Olive vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more IronIron +26%
Contains more CopperCopper +56.9%
Contains less SodiumSodium -12.4%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +3725%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +12633.3%
Contains more ManganeseManganese +5315%
Contains more SeleniumSelenium +2600%

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
3
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B1Vitamin B1 +11833.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8508.1%
Contains more Vitamin B5Vitamin B5 +4046.7%
Contains more Vitamin B6Vitamin B6 +2800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~21µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Olive Cheese sandwich DV% diff.
Polyunsaturated fat 0.911g 9.166g 55%
Phosphorus 3mg 382mg 54%
Manganese 0.02mg 1.083mg 46%
Selenium 0.9µg 24.3µg 43%
Vitamin B2 0mg 0.427mg 33%
Vitamin B1 0.003mg 0.358mg 30%
Fats 10.68g 25g 22%
Vitamin B3 0.037mg 3.185mg 20%
Vitamin B6 0.009mg 0.261mg 19%
Calories 115kcal 497kcal 19%
Protein 0.84g 9.8g 18%
Carbs 6.26g 58.2g 17%
Folate 0µg 64µg 16%
Saturated fat 1.415g 4.129g 12%
Vitamin B5 0.015mg 0.622mg 12%
Calcium 88mg 204mg 12%
Magnesium 4mg 54mg 12%
Vitamin E 1.65mg 11%
Copper 0.251mg 0.16mg 10%
Iron 3.3mg 2.62mg 9%
Potassium 8mg 306mg 9%
Zinc 0.22mg 0.87mg 6%
Monounsaturated fat 7.888g 10.351g 6%
Vitamin B12 0µg 0.12µg 5%
Sodium 735mg 839mg 5%
Cholesterol 0mg 7mg 2%
Choline 10.3mg 2%
Vitamin K 1.4µg 1%
Vitamin C 0.9mg 1.5mg 1%
Net carbs 3.06g 55.1g N/A
Fiber 3.2g 3.1g 0%
Vitamin A 20µg 21µg 0%
Tryptophan 0.13mg 0%
Threonine 0.026mg 0.298mg 0%
Isoleucine 0.031mg 0.383mg 0%
Leucine 0.05mg 0.698mg 0%
Lysine 0.032mg 0.344mg 0%
Methionine 0.012mg 0.167mg 0%
Phenylalanine 0.029mg 0.472mg 0%
Valine 0.038mg 0.438mg 0%
Histidine 0.023mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2399.7%
Contains more ProteinProtein +1066.7%
Contains more FatsFats +134.1%
Contains more CarbsCarbs +829.7%
Contains more OtherOther +70.4%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -65.7%
Contains more Mono. FatMonounsaturated fat +31.2%
Contains more Poly. FatPolyunsaturated fat +906.1%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.