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Olive vs. Parmesan — In-Depth Nutrition Comparison

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A recap on the differences between olive and parmesan

  • Olive has more iron; however, parmesan is higher in phosphorus, calcium, selenium, vitamin B12, zinc, and vitamin B2.
  • Parmesan covers your daily phosphorus needs 89% more than olive.
  • Parmesan contains 7 times less iron than olive. Olive contains 3.3mg of iron, while parmesan contains 0.49mg.
  • Olive has less sodium.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Cheese, parmesan, grated.

Infographic

Olive vs Parmesan infographic
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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.
Olive
Olive
3
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% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more IronIron +573.5%
Contains more CopperCopper +527.5%
Contains less SodiumSodium -59.3%
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%

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%
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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +211.3%
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 +∞%

All nutrients comparison - raw data values

Nutrient Olive Parmesan DV% diff.
Phosphorus 3mg 627mg 89%
Calcium 88mg 853mg 77%
Saturated fat 1.415g 15.371g 63%
Selenium 0.9µg 34.4µg 61%
Vitamin B12 0µg 1.4µg 58%
Protein 0.84g 28.42g 55%
Sodium 735mg 1804mg 46%
Zinc 0.22mg 4.2mg 36%
Iron 3.3mg 0.49mg 35%
Cholesterol 0mg 86mg 29%
Vitamin B2 0mg 0.358mg 28%
Vitamin A 20µg 262µg 27%
Fats 10.68g 27.84g 26%
Copper 0.251mg 0.04mg 23%
Calories 115kcal 420kcal 15%
Fiber 3.2g 0g 13%
Vitamin B5 0.015mg 0.45mg 9%
Magnesium 4mg 34mg 7%
Vitamin E 1.65mg 0.53mg 7%
Vitamin B6 0.009mg 0.081mg 6%
Potassium 8mg 180mg 5%
Carbs 6.26g 13.91g 3%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.911g 1.386g 3%
Manganese 0.02mg 0.071mg 2%
Vitamin B1 0.003mg 0.026mg 2%
Folate 0µg 6µg 2%
Monounsaturated fat 7.888g 7.13g 2%
Vitamin C 0.9mg 0mg 1%
Choline 10.3mg 14.1mg 1%
Protein per 100 calories 0.73g 6.8g N/A
Calories per 10 g protein 1369kcal 148kcal N/A
Weight per 100 calories 87g 24g N/A
Unsaturated / Saturated Fat ratio 6.2 0.55 N/A
Net carbs 3.06g 13.91g N/A
Sugar 0g 0.07g N/A
Vitamin B3 0.037mg 0.08mg 0%
Vitamin K 1.4µg 1.7µg 0%
Trans fat 0g 0.876g N/A
Tryptophan 0.383mg 0%
Threonine 0.026mg 1.075mg 0%
Isoleucine 0.031mg 1.455mg 0%
Leucine 0.05mg 2.747mg 0%
Lysine 0.032mg 2.201mg 0%
Methionine 0.012mg 0.751mg 0%
Phenylalanine 0.029mg 1.538mg 0%
Valine 0.038mg 1.865mg 0%
Histidine 0.023mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g 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
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +253.2%
Contains more ProteinProtein +3283.3%
Contains more FatsFats +160.7%
Contains more CarbsCarbs +122.2%
Contains more OtherOther +222%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Poly. FatPolyunsaturated fat +52.1%
~equal in Monounsaturated fat ~7.13g

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.