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  6. Olive vs. Chinese broccoli

Olive vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between Olive and Chinese broccoli

  • Olive has more Iron, Copper, and Vitamin E , however, Chinese broccoli has more Vitamin K, Vitamin C, Folate, Vitamin B2, Manganese, and Vitamin B1.
  • Chinese broccoli's daily need coverage for Vitamin K is 70% more.
  • Olive has 105 times more Sodium than Chinese broccoli. Olive has 735mg of Sodium, while Chinese broccoli has 7mg.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Broccoli, chinese, cooked.

Infographic

Olive vs Chinese broccoli 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
2
:
8
Chinese broccoli
Chinese broccoli
Contains more Iron +489.3%
Contains more Copper +311.5%
Contains more Calcium +13.6%
Contains more Magnesium +350%
Contains more Phosphorus +1266.7%
Contains more Potassium +3162.5%
Contains less Sodium -99%
Contains more Zinc +77.3%
Contains more Manganese +1220%
Contains more Selenium +44.4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +489.3%
Contains more Copper +311.5%
Contains more Calcium +13.6%
Contains more Magnesium +350%
Contains more Phosphorus +1266.7%
Contains more Potassium +3162.5%
Contains less Sodium -99%
Contains more Zinc +77.3%
Contains more Manganese +1220%
Contains more Selenium +44.4%

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
1
:
9
Chinese broccoli
Chinese broccoli
Contains more Vitamin E +243.8%
Contains more Vitamin A +306.5%
Contains more Vitamin C +3033.3%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1081.1%
Contains more Vitamin B5 +960%
Contains more Vitamin B6 +677.8%
Contains more Folate +∞%
Contains more Vitamin K +5957.1%
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin E +243.8%
Contains more Vitamin A +306.5%
Contains more Vitamin C +3033.3%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1081.1%
Contains more Vitamin B5 +960%
Contains more Vitamin B6 +677.8%
Contains more Folate +∞%
Contains more Vitamin K +5957.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Chinese broccoli
Chinese broccoli
Contains more Fats +1383.3%
Contains more Carbs +64.3%
Contains more Other +182.3%
Contains more Protein +35.7%
Contains more Water +16.9%
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
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Fats +1383.3%
Contains more Carbs +64.3%
Contains more Other +182.3%
Contains more Protein +35.7%
Contains more Water +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Chinese broccoli
Chinese broccoli
Contains more Monounsaturated Fat +15676%
Contains more Polyunsaturated fat +176.1%
Contains less Saturated Fat -92.2%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +15676%
Contains more Polyunsaturated fat +176.1%
Contains less Saturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Chinese broccoli Opinion
Net carbs 3.06g 1.31g Olive
Protein 0.84g 1.14g Chinese broccoli
Fats 10.68g 0.72g Olive
Carbs 6.26g 3.81g Olive
Calories 115kcal 22kcal Olive
Sugar 0g 0.84g Olive
Fiber 3.2g 2.5g Olive
Calcium 88mg 100mg Chinese broccoli
Iron 3.3mg 0.56mg Olive
Magnesium 4mg 18mg Chinese broccoli
Phosphorus 3mg 41mg Chinese broccoli
Potassium 8mg 261mg Chinese broccoli
Sodium 735mg 7mg Chinese broccoli
Zinc 0.22mg 0.39mg Chinese broccoli
Copper 0.251mg 0.061mg Olive
Manganese 0.02mg 0.264mg Chinese broccoli
Selenium 0.9µg 1.3µg Chinese broccoli
Vitamin A 403IU 1638IU Chinese broccoli
Vitamin A RAE 20µg 82µg Chinese broccoli
Vitamin E 1.65mg 0.48mg Olive
Vitamin C 0.9mg 28.2mg Chinese broccoli
Vitamin B1 0.003mg 0.095mg Chinese broccoli
Vitamin B2 0mg 0.146mg Chinese broccoli
Vitamin B3 0.037mg 0.437mg Chinese broccoli
Vitamin B5 0.015mg 0.159mg Chinese broccoli
Vitamin B6 0.009mg 0.07mg Chinese broccoli
Folate 0µg 99µg Chinese broccoli
Vitamin K 1.4µg 84.8µg Chinese broccoli
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.11g Chinese broccoli
Monounsaturated Fat 7.888g 0.05g Olive
Polyunsaturated fat 0.911g 0.33g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Chinese broccoli
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
6%
Olive
48%
Chinese broccoli
Minerals Daily Need Coverage Score
35%
Olive
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 728mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 1.305g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $3.5)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.