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  6. Olive vs. Cauliflower

Olive vs. Cauliflower — In-Depth Nutrition Comparison

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How are Olive and Cauliflower different?

  • Olive is richer in Iron, Copper, and Vitamin E , while Cauliflower is higher in Vitamin C, Folate, Vitamin B6, Vitamin B5, Vitamin K, and Potassium.
  • Cauliflower covers your daily need of Vitamin C 53% more than Olive.
  • Olive contains 25 times more Sodium than Cauliflower. Olive contains 735mg of Sodium, while Cauliflower contains 30mg.

Olives, ripe, canned (small-extra large) and Cauliflower, raw types were used in this article.

Infographic

Olive vs Cauliflower infographic
Infographic link

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.
Olive
Olive
4
:
6
Cauliflower
Cauliflower
Contains more Calcium +300%
Contains more Iron +685.7%
Contains more Copper +543.6%
Contains more Selenium +50%
Contains more Magnesium +275%
Contains more Phosphorus +1366.7%
Contains more Potassium +3637.5%
Contains less Sodium -95.9%
Contains more Zinc +22.7%
Contains more Manganese +675%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +300%
Contains more Iron +685.7%
Contains more Copper +543.6%
Contains more Selenium +50%
Contains more Magnesium +275%
Contains more Phosphorus +1366.7%
Contains more Potassium +3637.5%
Contains less Sodium -95.9%
Contains more Zinc +22.7%
Contains more Manganese +675%

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.
Olive
Olive
2
:
8
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +1962.5%
Contains more Vitamin C +5255.6%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1270.3%
Contains more Vitamin B5 +4346.7%
Contains more Vitamin B6 +1944.4%
Contains more Folate +∞%
Contains more Vitamin K +1007.1%
Olive
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +1962.5%
Contains more Vitamin C +5255.6%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1270.3%
Contains more Vitamin B5 +4346.7%
Contains more Vitamin B6 +1944.4%
Contains more Folate +∞%
Contains more Vitamin K +1007.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Cauliflower
Cauliflower
Contains more Fats +3714.3%
Contains more Carbs +26%
Contains more Other +193.4%
Contains more Protein +128.6%
Contains more Water +15.1%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Fats +3714.3%
Contains more Carbs +26%
Contains more Other +193.4%
Contains more Protein +128.6%
Contains more Water +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +23100%
Contains more Polyunsaturated fat +2838.7%
Contains less Saturated Fat -90.8%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +23100%
Contains more Polyunsaturated fat +2838.7%
Contains less Saturated Fat -90.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Cauliflower Opinion
Net carbs 3.06g 2.97g Olive
Protein 0.84g 1.92g Cauliflower
Fats 10.68g 0.28g Olive
Carbs 6.26g 4.97g Olive
Calories 115kcal 25kcal Olive
Fructose 0.97g Cauliflower
Sugar 0g 1.91g Olive
Fiber 3.2g 2g Olive
Calcium 88mg 22mg Olive
Iron 3.3mg 0.42mg Olive
Magnesium 4mg 15mg Cauliflower
Phosphorus 3mg 44mg Cauliflower
Potassium 8mg 299mg Cauliflower
Sodium 735mg 30mg Cauliflower
Zinc 0.22mg 0.27mg Cauliflower
Copper 0.251mg 0.039mg Olive
Manganese 0.02mg 0.155mg Cauliflower
Selenium 0.9µg 0.6µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.08mg Olive
Vitamin C 0.9mg 48.2mg Cauliflower
Vitamin B1 0.003mg 0.05mg Cauliflower
Vitamin B2 0mg 0.06mg Cauliflower
Vitamin B3 0.037mg 0.507mg Cauliflower
Vitamin B5 0.015mg 0.667mg Cauliflower
Vitamin B6 0.009mg 0.184mg Cauliflower
Folate 0µg 57µg Cauliflower
Vitamin K 1.4µg 15.5µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.026mg 0.076mg Cauliflower
Isoleucine 0.031mg 0.071mg Cauliflower
Leucine 0.05mg 0.106mg Cauliflower
Lysine 0.032mg 0.217mg Cauliflower
Methionine 0.012mg 0.02mg Cauliflower
Phenylalanine 0.029mg 0.065mg Cauliflower
Valine 0.038mg 0.125mg Cauliflower
Histidine 0.023mg 0.056mg Cauliflower
Saturated Fat 1.415g 0.13g Cauliflower
Monounsaturated Fat 7.888g 0.034g Olive
Polyunsaturated fat 0.911g 0.031g Olive
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

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

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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
6%
Olive
30%
Cauliflower
Minerals Daily Need Coverage Score
35%
Olive
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 705mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.285g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.1)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.