Cheese vs. Olives
Nutrition comparison of Cheese and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and olives:
- Both olives and cheese are high in calcium and calories.
- Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A and protein.
- Olive has signficantly more dietary fiber than cheese.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and cheese are high in calories. Cheese has 231% more calories than olive - olive has 116 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much heavier in protein, lighter in carbs and similar to olives for fat. Cheese has a macronutrient ratio of 25:0:75 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Olives | |
|---|---|---|
| Protein | 25% | 3% |
| Carbohydrates | ~ | 19% |
| Fat | 75% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and cheese contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than cheese - olive has 1.6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 27 times more protein than olive - olive has 0.84g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and olive has 86% less saturated fat than cheese - olive has 2.3g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Olive has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than cheese - olive has 0.9mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 924% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than olive - cheese has 21iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Vitamin E
Olive has 560% more Vitamin E than cheese - olive has 1.7mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Olives and cheese contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cheese | Olives | |
|---|---|---|
| Thiamin | 0.023 MG | 0.003 MG |
| Riboflavin | 0.318 MG | ~ |
| Niacin | 0.114 MG | 0.037 MG |
| Pantothenic acid | 0.249 MG | 0.015 MG |
| Vitamin B6 | 0.061 MG | 0.009 MG |
| Folate | 13 UG | ~ |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both olives and cheese are high in calcium. Cheese has 649% more calcium than olive - olive has 88mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Olive is an excellent source of iron and it has 964% more iron than cheese - olive has 6.3mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Cheese has 963% more potassium than olive - olive has 8mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cheese and olives contain significant amounts of linoleic acid.
| Cheese | Olives | |
|---|---|---|
| linoleic acid | 0.532 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.532 G | 0.684 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cheese g
()
|
Daily Values (%) |
Olives g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or cheese contain more calories in 100 grams?Both olives and cheese are high in calories. Cheese has 230% more calories than olive - olive has 116 calories in 100g and cheese has 384 calories.
Does olives or cheese contain more calcium?
Both olives and cheese are high in calcium. Cheese has 650% more calcium than olive - olive has 88mg of calcium in 100 grams and cheese has 659mg of calcium.
Does olives or cheese contain more iron?
Olive is an abundant source of iron and it has 960% more iron than cheese - olive has 6.3mg of iron in 100 grams and cheese has 0.59mg of iron.