Mozzarella Cheese vs. Olives
Nutrition comparison of Mozzarella Cheese and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and olives:
- Both olives and mozzarella cheese are high in calcium and calories.
- Mozzarella cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Mozzarella cheese is an excellent source of Vitamin A and protein.
- Olive has signficantly more dietary fiber than mozzarella cheese.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and mozzarella cheese are high in calories. Mozzarella cheese has 174% more calories than olive - olive has 116 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is much heavier in protein, lighter in carbs and lighter in fat compared to olives per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Olives | |
|---|---|---|
| Protein | 27% | 3% |
| Carbohydrates | 3% | 19% |
| Fat | 70% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and mozzarella cheese contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than mozzarella cheese - olive has 1.6g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Olive has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 24 times more protein than olive - olive has 0.84g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and olive has 85% less saturated fat than mozzarella cheese - olive has 2.3g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Olive has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than mozzarella cheese - olive has 0.9mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 10 times more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than olive - mozzarella cheese has 18iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Vitamin E
Olive has 686% more Vitamin E than mozzarella cheese - olive has 1.7mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Olives and mozzarella cheese contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Mozzarella cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Mozzarella Cheese | Olives | |
|---|---|---|
| Thiamin | 0.016 MG | 0.003 MG |
| Riboflavin | 0.27 MG | ~ |
| Niacin | 0.094 MG | 0.037 MG |
| Pantothenic acid | 0.071 MG | 0.015 MG |
| Vitamin B6 | 0.062 MG | 0.009 MG |
| Folate | 8 UG | ~ |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both olives and mozzarella cheese are high in calcium. Mozzarella cheese has 553% more calcium than olive - olive has 88mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Olive is an excellent source of iron and it has 30 times more iron than mozzarella cheese - olive has 6.3mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Mozzarella cheese has 838% more potassium than olive - olive has 8mg of potassium per 100 grams and mozzarella cheese has 75mg 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,
| Mozzarella Cheese | Olives | |
|---|---|---|
| beta-carotene | 63 UG | 198 UG |
| lutein + zeaxanthin | ~ | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mozzarella cheese and olives contain significant amounts of linoleic acid.
| Mozzarella Cheese | Olives | |
|---|---|---|
| linoleic acid | 0.566 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.566 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Olives (Olives, ripe, canned (small-extra large)) .
Mozzarella 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% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
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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% |
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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% |
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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% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or mozzarella cheese contain more calories in 100 grams?Both olives and mozzarella cheese are high in calories. Mozzarella cheese has 170% more calories than olive - olive has 116 calories in 100g and mozzarella cheese has 318 calories.
Does olives or mozzarella cheese contain more calcium?
Both olives and mozzarella cheese are high in calcium. Mozzarella cheese has 550% more calcium than olive - olive has 88mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does olives or mozzarella cheese contain more iron?
Olive is an abundant source of iron and it has 30 times more iron than mozzarella cheese - olive has 6.3mg of iron in 100 grams and mozzarella cheese has 0.2mg of iron.