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Broccoli vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Olive

  • Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, Potassium, and Vitamin B2, while Olive has more Iron, and Copper.
  • Broccoli covers your daily need of Vitamin C 98% more than Olive.
  • The amount of Sodium in Broccoli is lower.

These are the specific foods used in this comparison Broccoli, raw and Olives, ripe, canned (small-extra large).

Infographic

Broccoli vs Olive infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Olive
Contains more Magnesium +425%
Contains more Phosphorus +2100%
Contains more Potassium +3850%
Contains less Sodium -95.5%
Contains more Zinc +86.4%
Contains more Manganese +950%
Contains more Selenium +177.8%
Contains more Calcium +87.2%
Contains more Iron +352.1%
Contains more Copper +412.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +425%
Contains more Phosphorus +2100%
Contains more Potassium +3850%
Contains less Sodium -95.5%
Contains more Zinc +86.4%
Contains more Manganese +950%
Contains more Selenium +177.8%
Contains more Calcium +87.2%
Contains more Iron +352.1%
Contains more Copper +412.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
1
Olive
Contains more Vitamin A +54.6%
Contains more Vitamin C +9811.1%
Contains more Vitamin B1 +2266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1627%
Contains more Vitamin B5 +3720%
Contains more Vitamin B6 +1844.4%
Contains more Folate +∞%
Contains more Vitamin K +7157.1%
Contains more Vitamin E +111.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +54.6%
Contains more Vitamin C +9811.1%
Contains more Vitamin B1 +2266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1627%
Contains more Vitamin B5 +3720%
Contains more Vitamin B6 +1844.4%
Contains more Folate +∞%
Contains more Vitamin K +7157.1%
Contains more Vitamin E +111.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Olive
Contains more Protein +235.7%
Contains more Water +11.6%
Contains more Fats +2786.5%
Contains more Other +156.3%
Equal in Carbs - 6.26
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +235.7%
Contains more Water +11.6%
Contains more Fats +2786.5%
Contains more Other +156.3%
Equal in Carbs - 6.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Olive
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +2297.4%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +2297.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Broccoli Olive Opinion
Net carbs 4.04g 3.06g Broccoli
Protein 2.82g 0.84g Broccoli
Fats 0.37g 10.68g Olive
Carbs 6.64g 6.26g Broccoli
Calories 34kcal 115kcal Olive
Fructose 0.68g Broccoli
Sugar 1.7g 0g Olive
Fiber 2.6g 3.2g Olive
Calcium 47mg 88mg Olive
Iron 0.73mg 3.3mg Olive
Magnesium 21mg 4mg Broccoli
Phosphorus 66mg 3mg Broccoli
Potassium 316mg 8mg Broccoli
Sodium 33mg 735mg Broccoli
Zinc 0.41mg 0.22mg Broccoli
Copper 0.049mg 0.251mg Olive
Manganese 0.21mg 0.02mg Broccoli
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 403IU Broccoli
Vitamin A RAE 31µg 20µg Broccoli
Vitamin E 0.78mg 1.65mg Olive
Vitamin C 89.2mg 0.9mg Broccoli
Vitamin B1 0.071mg 0.003mg Broccoli
Vitamin B2 0.117mg 0mg Broccoli
Vitamin B3 0.639mg 0.037mg Broccoli
Vitamin B5 0.573mg 0.015mg Broccoli
Vitamin B6 0.175mg 0.009mg Broccoli
Folate 63µg 0µg Broccoli
Vitamin K 101.6µg 1.4µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg 0.026mg Broccoli
Isoleucine 0.079mg 0.031mg Broccoli
Leucine 0.129mg 0.05mg Broccoli
Lysine 0.135mg 0.032mg Broccoli
Methionine 0.038mg 0.012mg Broccoli
Phenylalanine 0.117mg 0.029mg Broccoli
Valine 0.125mg 0.038mg Broccoli
Histidine 0.059mg 0.023mg Broccoli
Saturated Fat 0.039g 1.415g Broccoli
Monounsaturated Fat 0.011g 7.888g Olive
Polyunsaturated fat 0.038g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
6%
Olive
Minerals Daily Need Coverage Score
19%
Broccoli
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 702mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 1.376g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $3.1)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.