Feta Cheese vs. Olives

Nutrition comparison of Feta Cheese and Olives


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of feta cheese versus olives (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in feta cheese and olives:

  • Both olives and feta cheese are high in calcium and calories.
  • Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Feta cheese is a great source of Vitamin A.
  • Feta cheese is an excellent source of protein.
  • Olive has signficantly more dietary fiber than feta cheese.
  • Olive is an excellent source of iron.
Detailed nutritional comparison of feta cheese and olives is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Olives src

Calories and Carbs

calories

Both olives and feta cheese are high in calories. Feta cheese has 128% more calories than olive - olive has 116 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and lighter in fat compared to olives per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Olives
Protein 21% 3%
Carbohydrates 6% 19%
Fat 73% 78%
Alcohol ~ ~

carbohydrates

Olives and feta cheese contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

dietary fiber

Olive has signficantly more dietary fiber than feta cheese - olive has 1.6g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.

Protein

protein

Feta cheese is an excellent source of protein and it has 15 times more protein than olive - olive has 0.84g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and olive has 83% less saturated fat than feta cheese - olive has 2.3g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

cholesterol

Olive has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and olive does not contain significant amounts.

Vitamins

Vitamin C

Olive has more Vitamin C than feta cheese - olive has 0.9mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.

Vitamin A

Feta cheese is a great source of Vitamin A and it has 635% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.

Vitamin D

Feta cheese has more Vitamin D than olive - feta cheese has 16iu of Vitamin D per 100 grams and olive does not contain significant amounts.

Vitamin E

Olive has 817% more Vitamin E than feta cheese - olive has 1.7mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Olives and feta cheese contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.

The B Vitamins

Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Feta Cheese Olives
Thiamin 0.154 MG 0.003 MG
Riboflavin 0.844 MG ~
Niacin 0.991 MG 0.037 MG
Pantothenic acid 0.967 MG 0.015 MG
Vitamin B6 0.424 MG 0.009 MG
Folate 32 UG ~
Vitamin B12 1.69 UG ~

Minerals

calcium

Both olives and feta cheese are high in calcium. Feta cheese has 460% more calcium than olive - olive has 88mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Olive is an excellent source of iron and it has 866% more iron than feta cheese - olive has 6.3mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Feta cheese has 675% more potassium than olive - olive has 8mg of potassium per 100 grams and feta cheese has 62mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Feta Cheese Olives
beta-carotene 3 UG 198 UG
lutein + zeaxanthin ~ 510 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both feta cheese and olives contain significant amounts of linoleic acid.

Feta Cheese Olives
linoleic acid 0.326 G 0.629 G
other omega 6 ~ 0.055 G
Total 0.326 G 0.684 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Feta Cheese or Olives .

Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Olives (Olives, ripe, canned (small-extra large)) .

Feta Cheese g

()
Daily Values (%)

Olives g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does olives or feta cheese contain more calories in 100 grams?
Both olives and feta cheese are high in calories. Feta cheese has 130% more calories than olive - olive has 116 calories in 100g and feta cheese has 265 calories.

Does olives or feta cheese contain more calcium?
Both olives and feta cheese are high in calcium. Feta cheese has 460% more calcium than olive - olive has 88mg of calcium in 100 grams and feta cheese has 493mg of calcium.

Does olives or feta cheese contain more iron?
Olive is an abundant source of iron and it has 870% more iron than feta cheese - olive has 6.3mg of iron in 100 grams and feta cheese has 0.65mg of iron.