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  6. Olive vs. Feta

Olive vs. Feta — In-Depth Nutrition Comparison

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Important differences between Olive and Feta

  • Olive has more Iron, and Copper, however, Feta has more Vitamin B12, Vitamin B2, Phosphorus, Calcium, Vitamin B6, and Selenium.
  • Feta's daily need coverage for Vitamin B12 is 70% more.
  • Olive has 8 times more Copper than Feta. Olive has 0.251mg of Copper, while Feta has 0.032mg.
  • Olive is lower in Saturated Fat.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Cheese, feta.

Infographic

Olive vs Feta 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
:
7
Feta
Feta
Contains more Iron +407.7%
Contains less Sodium -19.8%
Contains more Copper +684.4%
Contains more Calcium +460.2%
Contains more Magnesium +375%
Contains more Phosphorus +11133.3%
Contains more Potassium +675%
Contains more Zinc +1209.1%
Contains more Manganese +40%
Contains more Selenium +1566.7%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +407.7%
Contains less Sodium -19.8%
Contains more Copper +684.4%
Contains more Calcium +460.2%
Contains more Magnesium +375%
Contains more Phosphorus +11133.3%
Contains more Potassium +675%
Contains more Zinc +1209.1%
Contains more Manganese +40%
Contains more Selenium +1566.7%

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
:
10
Feta
Feta
Contains more Vitamin E +816.7%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +5033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2578.4%
Contains more Vitamin B5 +6346.7%
Contains more Vitamin B6 +4611.1%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +28.6%
Equal in Vitamin A - 422
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin E +816.7%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +5033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2578.4%
Contains more Vitamin B5 +6346.7%
Contains more Vitamin B6 +4611.1%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +28.6%
Equal in Vitamin A - 422

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Feta
Feta
Contains more Carbs +53.1%
Contains more Water +44.9%
Contains more Protein +1591.7%
Contains more Fats +99.3%
Contains more Other +133.2%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Carbs +53.1%
Contains more Water +44.9%
Contains more Protein +1591.7%
Contains more Fats +99.3%
Contains more Other +133.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
3
:
0
Feta
Feta
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +54.1%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +54.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Feta Opinion
Net carbs 3.06g 4.09g Feta
Protein 0.84g 14.21g Feta
Fats 10.68g 21.28g Feta
Carbs 6.26g 4.09g Olive
Calories 115kcal 264kcal Feta
Sugar 0g 4.09g Olive
Fiber 3.2g 0g Olive
Calcium 88mg 493mg Feta
Iron 3.3mg 0.65mg Olive
Magnesium 4mg 19mg Feta
Phosphorus 3mg 337mg Feta
Potassium 8mg 62mg Feta
Sodium 735mg 917mg Olive
Zinc 0.22mg 2.88mg Feta
Copper 0.251mg 0.032mg Olive
Manganese 0.02mg 0.028mg Feta
Selenium 0.9µg 15µg Feta
Vitamin A 403IU 422IU Feta
Vitamin A RAE 20µg 125µg Feta
Vitamin E 1.65mg 0.18mg Olive
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.154mg Feta
Vitamin B2 0mg 0.844mg Feta
Vitamin B3 0.037mg 0.991mg Feta
Vitamin B5 0.015mg 0.967mg Feta
Vitamin B6 0.009mg 0.424mg Feta
Folate 0µg 32µg Feta
Vitamin B12 0µg 1.69µg Feta
Vitamin K 1.4µg 1.8µg Feta
Tryptophan 0.2mg Feta
Threonine 0.026mg 0.637mg Feta
Isoleucine 0.031mg 0.803mg Feta
Leucine 0.05mg 1.395mg Feta
Lysine 0.032mg 1.219mg Feta
Methionine 0.012mg 0.368mg Feta
Phenylalanine 0.029mg 0.675mg Feta
Valine 0.038mg 1.065mg Feta
Histidine 0.023mg 0.397mg Feta
Cholesterol 0mg 89mg Olive
Saturated Fat 1.415g 14.946g Olive
Monounsaturated Fat 7.888g 4.623g Olive
Polyunsaturated fat 0.911g 0.591g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Feta
Minerals Daily Need Coverage Score
35%
Olive
63%
Feta

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 182mg)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 13.531g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.