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.
Detailed nutritional comparison of cottage 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: 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.


Image of Cottage Cheese src
Image of Olives src

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)) .

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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.