Parmesan vs. Olive — In-Depth Nutrition Comparison
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A recap on the differences between parmesan and olive
- Parmesan has more phosphorus, calcium, selenium, vitamin B12, zinc, and vitamin B2; however, olive is higher in iron.
- Parmesan covers your daily phosphorus needs 89% more than olive.
- Olive has less cholesterol.
Food varieties used in this article are Cheese, parmesan, grated and Olives, ripe, canned (small-extra large).
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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.
| Contains more MagnesiumMagnesium | +750% |
| Contains more CalciumCalcium | +869.3% |
| Contains more PotassiumPotassium | +2150% |
| Contains more ZincZinc | +1809.1% |
| Contains more PhosphorusPhosphorus | +20800% |
| Contains more ManganeseManganese | +255% |
| Contains more SeleniumSelenium | +3722.2% |
| Contains more IronIron | +573.5% |
| Contains more CopperCopper | +527.5% |
| Contains less SodiumSodium | -59.3% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +1210% |
| Contains more Vitamin B1Vitamin B1 | +766.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +116.2% |
| Contains more Vitamin B5Vitamin B5 | +2900% |
| Contains more Vitamin B6Vitamin B6 | +800% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +21.4% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +211.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 627mg | 3mg | 89% |
| Calcium | 853mg | 88mg | 77% |
| Saturated fat | 15.371g | 1.415g | 63% |
| Selenium | 34.4µg | 0.9µg | 61% |
| Vitamin B12 | 1.4µg | 0µg | 58% |
| Protein | 28.42g | 0.84g | 55% |
| Sodium | 1804mg | 735mg | 46% |
| Zinc | 4.2mg | 0.22mg | 36% |
| Iron | 0.49mg | 3.3mg | 35% |
| Cholesterol | 86mg | 0mg | 29% |
| Vitamin B2 | 0.358mg | 0mg | 28% |
| Vitamin A | 262µg | 20µg | 27% |
| Fats | 27.84g | 10.68g | 26% |
| Copper | 0.04mg | 0.251mg | 23% |
| Calories | 420kcal | 115kcal | 15% |
| Fiber | 0g | 3.2g | 13% |
| Vitamin B5 | 0.45mg | 0.015mg | 9% |
| Magnesium | 34mg | 4mg | 7% |
| Vitamin E | 0.53mg | 1.65mg | 7% |
| Vitamin B6 | 0.081mg | 0.009mg | 6% |
| Potassium | 180mg | 8mg | 5% |
| Carbs | 13.91g | 6.26g | 3% |
| Vitamin D* | 21 IU | 0 IU | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Polyunsaturated fat | 1.386g | 0.911g | 3% |
| Manganese | 0.071mg | 0.02mg | 2% |
| Vitamin B1 | 0.026mg | 0.003mg | 2% |
| Folate | 6µg | 0µg | 2% |
| Monounsaturated fat | 7.13g | 7.888g | 2% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Choline | 14.1mg | 10.3mg | 1% |
| Protein per 100 calories | 6.8g | 0.73g | N/A |
| Calories per 10 g protein | 148kcal | 1369kcal | N/A |
| Weight per 100 calories | 24g | 87g | N/A |
| Unsaturated / Saturated Fat ratio | 0.55 | 6.2 | N/A |
| Net carbs | 13.91g | 3.06g | N/A |
| Sugar | 0.07g | 0g | N/A |
| Vitamin B3 | 0.08mg | 0.037mg | 0% |
| Vitamin K | 1.7µg | 1.4µg | 0% |
| Trans fat | 0.876g | 0g | N/A |
| Tryptophan | 0.383mg | 0% | |
| Threonine | 1.075mg | 0.026mg | 0% |
| Isoleucine | 1.455mg | 0.031mg | 0% |
| Leucine | 2.747mg | 0.05mg | 0% |
| Lysine | 2.201mg | 0.032mg | 0% |
| Methionine | 0.751mg | 0.012mg | 0% |
| Phenylalanine | 1.538mg | 0.029mg | 0% |
| Valine | 1.865mg | 0.038mg | 0% |
| Histidine | 0.806mg | 0.023mg | 0% |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0.015g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 0.87g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +3283.3% |
| Contains more FatsFats | +160.7% |
| Contains more CarbsCarbs | +122.2% |
| Contains more OtherOther | +222% |
| Contains more WaterWater | +253.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +52.1% |
| Contains less Sat. FatSaturated fat | -90.8% |
| Contains more Mono. FatMonounsaturated fat | +10.6% |
