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  6. Olive vs. Kohlrabi

Olive vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Olive and Kohlrabi

  • Olive has more Iron, Copper, Vitamin E , and Calcium, however, Kohlrabi has more Vitamin C, Vitamin B6, Potassium, and Phosphorus.
  • Daily need coverage for Vitamin C from Kohlrabi is 68% higher.
  • Kohlrabi has 109 times less Saturated Fat than Olive. Olive has 1.415g of Saturated Fat, while Kohlrabi has 0.013g.

Food types used in this article are Olives, ripe, canned (small-extra large) and Kohlrabi, raw.

Infographic

Olive vs Kohlrabi 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
5
:
5
Kohlrabi
Kohlrabi
Contains more Calcium +266.7%
Contains more Iron +725%
Contains more Zinc +633.3%
Contains more Copper +94.6%
Contains more Selenium +28.6%
Contains more Magnesium +375%
Contains more Phosphorus +1433.3%
Contains more Potassium +4275%
Contains less Sodium -97.3%
Contains more Manganese +595%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +266.7%
Contains more Iron +725%
Contains more Zinc +633.3%
Contains more Copper +94.6%
Contains more Selenium +28.6%
Contains more Magnesium +375%
Contains more Phosphorus +1433.3%
Contains more Potassium +4275%
Contains less Sodium -97.3%
Contains more Manganese +595%

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
3
:
7
Kohlrabi
Kohlrabi
Contains more Vitamin A +1019.4%
Contains more Vitamin E +243.8%
Contains more Vitamin K +1300%
Contains more Vitamin C +6788.9%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1000%
Contains more Vitamin B6 +1566.7%
Contains more Folate +∞%
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +1019.4%
Contains more Vitamin E +243.8%
Contains more Vitamin K +1300%
Contains more Vitamin C +6788.9%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1000%
Contains more Vitamin B6 +1566.7%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Kohlrabi
Kohlrabi
Contains more Fats +10580%
Contains more Other +123%
Contains more Protein +102.4%
Contains more Water +13.8%
Equal in Carbs - 6.2
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
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +10580%
Contains more Other +123%
Contains more Protein +102.4%
Contains more Water +13.8%
Equal in Carbs - 6.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +112585.7%
Contains more Polyunsaturated fat +1797.9%
Contains less Saturated Fat -99.1%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +112585.7%
Contains more Polyunsaturated fat +1797.9%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Kohlrabi
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 Olive Kohlrabi Opinion
Net carbs 3.06g 2.6g Olive
Protein 0.84g 1.7g Kohlrabi
Fats 10.68g 0.1g Olive
Carbs 6.26g 6.2g Olive
Calories 115kcal 27kcal Olive
Sugar 0g 2.6g Olive
Fiber 3.2g 3.6g Kohlrabi
Calcium 88mg 24mg Olive
Iron 3.3mg 0.4mg Olive
Magnesium 4mg 19mg Kohlrabi
Phosphorus 3mg 46mg Kohlrabi
Potassium 8mg 350mg Kohlrabi
Sodium 735mg 20mg Kohlrabi
Zinc 0.22mg 0.03mg Olive
Copper 0.251mg 0.129mg Olive
Manganese 0.02mg 0.139mg Kohlrabi
Selenium 0.9µg 0.7µg Olive
Vitamin A 403IU 36IU Olive
Vitamin A RAE 20µg 2µg Olive
Vitamin E 1.65mg 0.48mg Olive
Vitamin C 0.9mg 62mg Kohlrabi
Vitamin B1 0.003mg 0.05mg Kohlrabi
Vitamin B2 0mg 0.02mg Kohlrabi
Vitamin B3 0.037mg 0.4mg Kohlrabi
Vitamin B5 0.015mg 0.165mg Kohlrabi
Vitamin B6 0.009mg 0.15mg Kohlrabi
Folate 0µg 16µg Kohlrabi
Vitamin K 1.4µg 0.1µg Olive
Tryptophan 0.01mg Kohlrabi
Threonine 0.026mg 0.049mg Kohlrabi
Isoleucine 0.031mg 0.078mg Kohlrabi
Leucine 0.05mg 0.067mg Kohlrabi
Lysine 0.032mg 0.056mg Kohlrabi
Methionine 0.012mg 0.013mg Kohlrabi
Phenylalanine 0.029mg 0.039mg Kohlrabi
Valine 0.038mg 0.05mg Kohlrabi
Histidine 0.023mg 0.019mg Olive
Saturated Fat 1.415g 0.013g Kohlrabi
Monounsaturated Fat 7.888g 0.007g Olive
Polyunsaturated fat 0.911g 0.048g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
35%
Olive
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 715mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 1.402g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.9)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi 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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.