Cheese vs. Olive Oil
Nutrition comparison of Cheese and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and olive oil:
- Both cheese and olive oil are high in calories and saturated fat.
- Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and olive oil are high in calories. Olive oil has 130% more calories than cheese - cheese has 384 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in fat and similar to olive oil for carbs. Cheese has a macronutrient ratio of 25:0:75 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Olive Oil | |
|---|---|---|
| Protein | 25% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 75% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and olive oil are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has more protein than olive oil - cheese has 23.5g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both cheese and olive oil are high in saturated fat. Cheese has 16% more saturated fat than olive oil - cheese has 16.1g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
cholesterol
Olive oil has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than olive oil - cheese has 174ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than olive oil - cheese has 21iu of Vitamin D per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 56 times more Vitamin E than cheese - cheese has 0.25mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 23 times more Vitamin K than cheese - cheese has 2.5ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cheese | Olive Oil | |
|---|---|---|
| Thiamin | 0.023 MG | ~ |
| Riboflavin | 0.318 MG | ~ |
| Niacin | 0.114 MG | ~ |
| Pantothenic acid | 0.249 MG | ~ |
| Vitamin B6 | 0.061 MG | ~ |
| Folate | 13 UG | ~ |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 658 times more calcium than olive oil - cheese has 659mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Cheese and olive oil contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Cheese has 84 times more potassium than olive oil - cheese has 85mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than cheese per 100 grams.
| Cheese | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.761 G |
| Total | 0.332 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than cheese per 100 grams.
| Cheese | Olive Oil | |
|---|---|---|
| linoleic acid | 0.532 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 0.532 G | 10.176 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 (%) |
Olive Oil 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 cheese or olive oil contain more calories in 100 grams?Both cheese and olive oil are high in calories. Olive oil has 130% more calories than cheese - cheese has 384 calories in 100g and olive oil has 884 calories.
Does cheese or olive oil contain more calcium?
Cheese is a rich source of calcium and it has 658 times more calcium than olive oil - cheese has 659mg of calcium in 100 grams and olive oil has 1mg of calcium.