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  6. Olive vs. Goat cheese

Olive vs. Goat cheese — In-Depth Nutrition Comparison

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Significant differences between olive and goat cheese

  • Olive has more iron and fiber; however, goat cheese is richer in phosphorus, vitamin B2, copper, vitamin A, and calcium.
  • Goat cheese covers your daily saturated fat needs 96% more than olive.
  • Goat cheese contains less sodium.

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

Infographic

Olive vs Goat 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
1
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more IronIron +103.7%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +238.6%
Contains more PotassiumPotassium +1875%
Contains more CopperCopper +124.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +12400%
Contains less SodiumSodium -43.5%
Contains more ManganeseManganese +365%
Contains more SeleniumSelenium +322.2%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +534.6%
Contains more Vitamin AVitamin A +1935%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2300%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3002.7%
Contains more Vitamin B5Vitamin B5 +1166.7%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +78.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%

All nutrients comparison - raw data values

Nutrient Olive Goat cheese DV% diff.
Saturated fat 1.415g 20.639g 87%
Phosphorus 3mg 375mg 53%
Vitamin B2 0mg 0.676mg 52%
Vitamin A 20µg 407µg 43%
Protein 0.84g 21.58g 41%
Copper 0.251mg 0.564mg 35%
Fats 10.68g 29.84g 29%
Cholesterol 0mg 79mg 26%
Calcium 88mg 298mg 21%
Iron 3.3mg 1.62mg 21%
Sodium 735mg 415mg 14%
Fiber 3.2g 0g 13%
Calories 115kcal 364kcal 12%
Vitamin E 1.65mg 0.26mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B3 0.037mg 1.148mg 7%
Vitamin B1 0.003mg 0.072mg 6%
Magnesium 4mg 29mg 6%
Selenium 0.9µg 3.8µg 5%
Zinc 0.22mg 0.66mg 4%
Potassium 8mg 158mg 4%
Vitamin B5 0.015mg 0.19mg 4%
Vitamin B6 0.009mg 0.06mg 4%
Vitamin D 0µg 0.5µg 3%
Manganese 0.02mg 0.093mg 3%
Vitamin D 0IU 22IU 3%
Monounsaturated fat 7.888g 6.808g 3%
Carbs 6.26g 0.12g 2%
Polyunsaturated fat 0.911g 0.709g 1%
Vitamin C 0.9mg 0mg 1%
Choline 10.3mg 15.4mg 1%
Folate 0µg 2µg 1%
Vitamin K 1.4µg 2.5µg 1%
Net carbs 3.06g 0.12g N/A
Sugar 0g 0.12g N/A
Tryptophan 0.227mg 0%
Threonine 0.026mg 0.805mg 0%
Isoleucine 0.031mg 0.893mg 0%
Leucine 0.05mg 1.861mg 0%
Lysine 0.032mg 1.549mg 0%
Methionine 0.012mg 0.575mg 0%
Phenylalanine 0.029mg 0.859mg 0%
Valine 0.038mg 1.485mg 0%
Histidine 0.023mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +5116.7%
Contains more WaterWater +75.7%
Contains more ProteinProtein +2469%
Contains more FatsFats +179.4%
Contains more OtherOther +31.8%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +15.9%
Contains more Poly. FatPolyunsaturated fat +28.5%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.