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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, protein, selenium, vitamin B12, and zinc; 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).

Infographic

Parmesan vs Olive infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
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 Parmesan Olive 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%
Omega-3 (ALA) 0.102g 6%
Potassium 180mg 8mg 5%
Omega-6 (Linoleic acid) 0.87g 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 (DPA) 0.015g 0g N/A
Omega-3 (Eicosatrienoic acid) 0.002g N/A
Omega-6 (Gamma-linolenic acid) 0.002g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.026g N/A
Omega-6 (Eicosadienoic acid) 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +3283.3%
Contains more FatsFats +160.7%
Contains more CarbsCarbs +122.2%
Contains more WaterWater +253.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
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
Contains more Poly. FatPolyunsaturated fat +52.1%
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +10.6%

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