Cottage Cheese vs. Olives
Nutrition comparison of Cottage Cheese and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and olives:
- Both olives and cottage cheese are high in calcium.
- Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cottage cheese is a great source of protein.
- Olive has signficantly more dietary fiber than cottage cheese.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olives and cottage cheese contain similar amounts of calories - olive has 116 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, lighter in carbs and much lighter in fat compared to olives per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Olives | |
|---|---|---|
| Protein | 46% | 4% |
| Carbohydrates | 14% | 19% |
| Fat | 40% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and cottage cheese contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than cottage cheese - olive has 1.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Olive has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Cottage cheese is a great source of protein and it has 12 times more protein than olive - olive has 0.84g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Olives and cottage cheese contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Olive has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than cottage cheese - olive has 0.9mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Olives and cottage cheese contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and olives contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Vitamin E
Olive has 19 times more Vitamin E than cottage cheese - olive has 1.7mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Olives and cottage cheese contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cottage Cheese | Olives | |
|---|---|---|
| Thiamin | 0.027 MG | 0.003 MG |
| Riboflavin | 0.163 MG | ~ |
| Niacin | 0.099 MG | 0.037 MG |
| Pantothenic acid | 0.557 MG | 0.015 MG |
| Vitamin B6 | 0.046 MG | 0.009 MG |
| Folate | 12 UG | ~ |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both olives and cottage cheese are high in calcium. Olive has a little more calcium (6%) than cottage cheese by weight - olive has 88mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Olive is an excellent source of iron and it has 88 times more iron than cottage cheese - olive has 6.3mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cottage cheese has 12 times more potassium than olive - olive has 8mg of potassium per 100 grams and cottage cheese has 104mg 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,
| Cottage Cheese | Olives | |
|---|---|---|
| beta-carotene | 12 UG | 198 UG |
| lutein + zeaxanthin | ~ | 510 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Olives | |
|---|---|---|
| linoleic acid | 0.105 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.105 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: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Olives (Olives, ripe, canned (small-extra large)) .
Cottage Cheese g
()
|
Daily Values (%) |
Olives g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
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 % |
|
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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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% |
|
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| 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 cottage cheese contain more calories in 100 grams?Olives and cottage cheese contain similar amounts of calories - olive has 116 calories in 100g and cottage cheese has 98 calories.
Is olives or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 12 times more protein than olive - olive has 0.84g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does olives or cottage cheese contain more calcium?
Both olives and cottage cheese are high in calcium. Olive has a little more calcium ( 10%) than cottage cheese by weight - olive has 88mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does olives or cottage cheese contain more iron?
Olive is an abundant source of iron and it has 88 times more iron than cottage cheese - olive has 6.3mg of iron in 100 grams and cottage cheese has 0.07mg of iron.