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Swiss cheese vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and olive

  • Swiss cheese has more vitamin B12, phosphorus, calcium, selenium, zinc, and vitamin B2, while olive has more iron.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than olive.

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

Infographic

Swiss cheese vs Olive 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.
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%
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%
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%
Contains more IronIron +2438.5%
Contains more CopperCopper +434%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +175%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Olive DV% diff.
Vitamin B12 3.06µg 0µg 128%
Phosphorus 574mg 3mg 82%
Calcium 890mg 88mg 80%
Saturated fat 18.227g 1.415g 76%
Selenium 30µg 0.9µg 53%
Protein 26.96g 0.84g 52%
Iron 0.13mg 3.3mg 40%
Zinc 4.37mg 0.22mg 38%
Fats 30.99g 10.68g 31%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 20µg 30%
Sodium 187mg 735mg 24%
Vitamin B2 0.302mg 0mg 23%
Copper 0.047mg 0.251mg 23%
Calories 393kcal 115kcal 14%
Fiber 0g 3.2g 13%
Magnesium 33mg 4mg 7%
Vitamin E 0.6mg 1.65mg 7%
Vitamin B5 0.353mg 0.015mg 7%
Vitamin B6 0.071mg 0.009mg 5%
Polyunsaturated fat 1.341g 0.911g 3%
Folate 10µg 0µg 3%
Potassium 72mg 8mg 2%
Carbs 1.44g 6.26g 2%
Vitamin B1 0.011mg 0.003mg 1%
Choline 15.5mg 10.3mg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 1.44g 3.06g N/A
Manganese 0.026mg 0.02mg 0%
Vitamin B3 0.064mg 0.037mg 0%
Vitamin K 1.4µg 1.4µg 0%
Trans fat 0.987g 0g N/A
Monounsaturated fat 8.046g 7.888g 0%
Tryptophan 0.401mg 0%
Threonine 1.038mg 0.026mg 0%
Isoleucine 1.537mg 0.031mg 0%
Leucine 2.959mg 0.05mg 0%
Lysine 2.585mg 0.032mg 0%
Methionine 0.784mg 0.012mg 0%
Phenylalanine 1.662mg 0.029mg 0%
Valine 2.139mg 0.038mg 0%
Histidine 1.065mg 0.023mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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
Contains more ProteinProtein +3109.5%
Contains more FatsFats +190.2%
Contains more OtherOther +33.6%
Contains more CarbsCarbs +334.7%
Contains more WaterWater +112.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
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
Contains more Poly. FatPolyunsaturated fat +47.2%
Contains less Sat. FatSaturated fat -92.2%
~equal in Monounsaturated fat ~7.888g

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.