Feta Cheese vs. Olives
Nutrition comparison of Feta Cheese and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and olives:
- Both olives and feta cheese are high in calcium and calories.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of protein.
- Olive has signficantly more dietary fiber than feta cheese.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and feta cheese are high in calories. Feta cheese has 128% more calories than olive - olive has 116 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and lighter in fat compared to olives per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Olives | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 6% | 19% |
| Fat | 73% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and feta cheese contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than feta cheese - olive has 1.6g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Feta cheese is an excellent source of protein and it has 15 times more protein than olive - olive has 0.84g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and olive has 83% less saturated fat than feta cheese - olive has 2.3g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Olive has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olive has more Vitamin C than feta cheese - olive has 0.9mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has 635% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than olive - feta cheese has 16iu of Vitamin D per 100 grams and olive does not contain significant amounts.
Vitamin E
Olive has 817% more Vitamin E than feta cheese - olive has 1.7mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Olives and feta cheese contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Feta Cheese | Olives | |
|---|---|---|
| Thiamin | 0.154 MG | 0.003 MG |
| Riboflavin | 0.844 MG | ~ |
| Niacin | 0.991 MG | 0.037 MG |
| Pantothenic acid | 0.967 MG | 0.015 MG |
| Vitamin B6 | 0.424 MG | 0.009 MG |
| Folate | 32 UG | ~ |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both olives and feta cheese are high in calcium. Feta cheese has 460% more calcium than olive - olive has 88mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Olive is an excellent source of iron and it has 866% more iron than feta cheese - olive has 6.3mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Feta cheese has 675% more potassium than olive - olive has 8mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both feta cheese and olives contain significant amounts of linoleic acid.
| Feta Cheese | Olives | |
|---|---|---|
| linoleic acid | 0.326 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.326 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: Feta Cheese (Cheese, feta) and Olives (Olives, ripe, canned (small-extra large)) .
Feta Cheese g
()
|
Daily Values (%) |
Olives g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or feta cheese contain more calories in 100 grams?Both olives and feta cheese are high in calories. Feta cheese has 130% more calories than olive - olive has 116 calories in 100g and feta cheese has 265 calories.
Does olives or feta cheese contain more calcium?
Both olives and feta cheese are high in calcium. Feta cheese has 460% more calcium than olive - olive has 88mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does olives or feta cheese contain more iron?
Olive is an abundant source of iron and it has 870% more iron than feta cheese - olive has 6.3mg of iron in 100 grams and feta cheese has 0.65mg of iron.