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Olive vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between olive and Swiss cheese

  • Olive has more iron, while Swiss cheese has more vitamin B12, phosphorus, calcium, selenium, zinc, and vitamin B2.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than olive.
  • Olive contains 25 times more iron than Swiss cheese. While olive contains 3.3mg of iron, Swiss cheese contains only 0.13mg.
  • The amount of sodium in Swiss cheese is lower.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Cheese, swiss.

Infographic

Olive vs Swiss 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
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more IronIron +2438.5%
Contains more CopperCopper +434%
Contains more MagnesiumMagnesium +725%
Contains more CalciumCalcium +911.4%
Contains more PotassiumPotassium +800%
Contains more ZincZinc +1886.4%
Contains more PhosphorusPhosphorus +19033.3%
Contains less SodiumSodium -74.6%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +3233.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin AVitamin A +1340%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +2253.3%
Contains more Vitamin B6Vitamin B6 +688.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +50.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient Olive Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Phosphorus 3mg 574mg 82%
Calcium 88mg 890mg 80%
Saturated fat 1.415g 18.227g 76%
Selenium 0.9µg 30µg 53%
Protein 0.84g 26.96g 52%
Iron 3.3mg 0.13mg 40%
Zinc 0.22mg 4.37mg 38%
Fats 10.68g 30.99g 31%
Cholesterol 0mg 93mg 31%
Vitamin A 20µg 288µg 30%
Sodium 735mg 187mg 24%
Vitamin B2 0mg 0.302mg 23%
Copper 0.251mg 0.047mg 23%
Calories 115kcal 393kcal 14%
Fiber 3.2g 0g 13%
Magnesium 4mg 33mg 7%
Vitamin E 1.65mg 0.6mg 7%
Vitamin B5 0.015mg 0.353mg 7%
Vitamin B6 0.009mg 0.071mg 5%
Polyunsaturated fat 0.911g 1.341g 3%
Folate 0µg 10µg 3%
Potassium 8mg 72mg 2%
Carbs 6.26g 1.44g 2%
Vitamin B1 0.003mg 0.011mg 1%
Choline 10.3mg 15.5mg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 1.44g N/A
Manganese 0.02mg 0.026mg 0%
Vitamin B3 0.037mg 0.064mg 0%
Vitamin K 1.4µg 1.4µg 0%
Trans fat 0g 0.987g N/A
Monounsaturated fat 7.888g 8.046g 0%
Tryptophan 0.401mg 0%
Threonine 0.026mg 1.038mg 0%
Isoleucine 0.031mg 1.537mg 0%
Leucine 0.05mg 2.959mg 0%
Lysine 0.032mg 2.585mg 0%
Methionine 0.012mg 0.784mg 0%
Phenylalanine 0.029mg 1.662mg 0%
Valine 0.038mg 2.139mg 0%
Histidine 0.023mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +334.7%
Contains more WaterWater +112.6%
Contains more ProteinProtein +3109.5%
Contains more FatsFats +190.2%
Contains more OtherOther +33.6%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Poly. FatPolyunsaturated fat +47.2%
~equal in Monounsaturated fat ~8.046g

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.