Cheddar Cheese vs. Olives
Nutrition comparison of Cheddar Cheese and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and olives:
- Both olives and cheddar cheese are high in calcium and calories.
- Cheddar cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cheddar cheese is an excellent source of Vitamin A and protein.
- Olive has signficantly more dietary fiber than cheddar cheese.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and cheddar cheese are high in calories. Cheddar cheese has 247% more calories than olive - olive has 116 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in carbs and lighter in fat compared to olives per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Olives | |
|---|---|---|
| Protein | 23% | 3% |
| Carbohydrates | 3% | 19% |
| Fat | 74% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and cheddar cheese contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than cheddar cheese - olive has 1.6g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and olives contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 26 times more protein than olive - olive has 0.84g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and olive has 88% less saturated fat than cheddar cheese - olive has 2.3g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Olive has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than cheddar cheese - olive has 0.9mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 18 times more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than olive - cheddar cheese has 24iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Vitamin E
Olives and cheddar cheese contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Olives and cheddar cheese contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Cheddar cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cheddar Cheese | Olives | |
|---|---|---|
| Thiamin | 0.029 MG | 0.003 MG |
| Riboflavin | 0.428 MG | ~ |
| Niacin | 0.059 MG | 0.037 MG |
| Pantothenic acid | 0.41 MG | 0.015 MG |
| Vitamin B6 | 0.066 MG | 0.009 MG |
| Folate | 27 UG | ~ |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both olives and cheddar cheese are high in calcium. Cheddar cheese has 707% more calcium than olive - olive has 88mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Olive is an excellent source of iron and it has 43 times more iron than cheddar cheese - olive has 6.3mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Cheddar cheese has 850% more potassium than olive - olive has 8mg of potassium per 100 grams and cheddar cheese has 76mg 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,
| Cheddar Cheese | Olives | |
|---|---|---|
| beta-carotene | 85 UG | 198 UG |
| lutein + zeaxanthin | ~ | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cheddar cheese and olives contain significant amounts of linoleic acid.
| Cheddar Cheese | Olives | |
|---|---|---|
| other omega 6 | 0.048 G | 0.055 G |
| linoleic acid | 1.171 G | 0.629 G |
| Total | 1.219 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.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Olives (Olives, ripe, canned (small-extra large)) .
Cheddar Cheese g
()
|
Daily Values (%) |
Olives g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 cheddar cheese contain more calories in 100 grams?Both olives and cheddar cheese are high in calories. Cheddar cheese has 250% more calories than olive - olive has 116 calories in 100g and cheddar cheese has 403 calories.
Does olives or cheddar cheese contain more calcium?
Both olives and cheddar cheese are high in calcium. Cheddar cheese has 710% more calcium than olive - olive has 88mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does olives or cheddar cheese contain more iron?
Olive is an abundant source of iron and it has 43 times more iron than cheddar cheese - olive has 6.3mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.