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Olive vs. Cheese — In-Depth Nutrition Comparison

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Important differences between olive and cheese

  • Olive has more iron and copper; however, cheese has more phosphorus, calcium, selenium, vitamin B12, vitamin B2, and zinc.
  • Cheese's daily need coverage for saturated fat is 87% more.
  • Olive has 24 times more iron than cheese. Olive has 3.3mg of iron, while cheese has 0.14mg.
  • Olive is lower in saturated fat.

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

Infographic

Olive vs 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%
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more IronIron +2257.1%
Contains more CopperCopper +736.7%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +706.8%
Contains more PotassiumPotassium +850%
Contains more ZincZinc +1554.5%
Contains more PhosphorusPhosphorus +15066.7%
Contains less SodiumSodium -11.2%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +3066.7%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Cheese
Cheese
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +132.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1550%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin B5Vitamin B5 +2633.3%
Contains more Vitamin B6Vitamin B6 +633.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Olive Cheese DV% diff.
Saturated fat 1.415g 18.867g 79%
Phosphorus 3mg 455mg 65%
Calcium 88mg 710mg 62%
Selenium 0.9µg 28.5µg 50%
Vitamin B12 0µg 1.1µg 46%
Protein 0.84g 22.87g 44%
Iron 3.3mg 0.14mg 40%
Fats 10.68g 33.31g 35%
Vitamin A 20µg 330µg 34%
Cholesterol 0mg 99mg 33%
Vitamin B2 0mg 0.428mg 33%
Zinc 0.22mg 3.64mg 31%
Copper 0.251mg 0.03mg 25%
Calories 115kcal 404kcal 14%
Fiber 3.2g 0g 13%
Vitamin B5 0.015mg 0.41mg 8%
Folate 0µg 27µg 7%
Vitamin E 1.65mg 0.71mg 6%
Magnesium 4mg 27mg 5%
Sodium 735mg 653mg 4%
Vitamin B6 0.009mg 0.066mg 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Monounsaturated fat 7.888g 9.246g 3%
Polyunsaturated fat 0.911g 1.421g 3%
Potassium 8mg 76mg 2%
Vitamin B1 0.003mg 0.029mg 2%
Vitamin C 0.9mg 0mg 1%
Carbs 6.26g 3.09g 1%
Vitamin K 1.4µg 2.4µg 1%
Choline 10.3mg 16.5mg 1%
Protein per 100 calories 0.73g 5.7g N/A
Calories per 10 g protein 1369kcal 177kcal N/A
Weight per 100 calories 87g 25g N/A
Unsaturated / Saturated Fat ratio 6.2 0.57 N/A
Net carbs 3.06g 3.09g N/A
Sugar 0g 0.48g N/A
Manganese 0.02mg 0.027mg 0%
Vitamin B3 0.037mg 0.059mg 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 0.026mg 1.044mg 0%
Isoleucine 0.031mg 1.206mg 0%
Leucine 0.05mg 1.939mg 0%
Lysine 0.032mg 1.025mg 0%
Methionine 0.012mg 0.547mg 0%
Phenylalanine 0.029mg 1.074mg 0%
Valine 0.038mg 1.404mg 0%
Histidine 0.023mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +102.6%
Contains more WaterWater +116.1%
Contains more ProteinProtein +2622.6%
Contains more FatsFats +211.9%
Contains more OtherOther +66.4%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +17.2%
Contains more Poly. FatPolyunsaturated fat +56%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.